<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine of choice (increase intensity every 1:00)<br />- into -<br />3 sets<br />30 seconds Jump Rope<br />5 Wallballs<br />5 DB Single Leg Deadlifts R/L<br /><br />**2. Workout Prep**<br />1 set<br />3 Wallballs<br />10 Double Unders<br />8 Alt DB Snatches</p>

<h4><strong>O’ Holy Night</strong></h4><p>Freedom (RX’d)<br />5 sets<br />1:00 Max Wallballs 20/14<br />1:00 Max Double Unders<br />1:00 Max Alt. DB Snatches 70/50<br />1:00 Rest<br /> </p><p><br />Independence<br />5 sets<br />1:00 Max Sand Wallballs<br />1:00 Max Double Unders<br />1:00 Max Alt. DB Snatches 50/35<br />1:00 Rest</p><p><br />Liberty<br />5 sets<br />1:00 Max Wallballs<br />1:00 Max Single Unders<br />1:00 Max KB Swings<br />1:00 Rest<br /><br /><br /><br />Target number of reps each set: 140+<br />Minimum number of reps before scaling: 90</p>

<h4><strong>Fa la la la</strong></h4><p>"Mayhem BodyBuilding" (All for quality)<br /> </p><p>4 sets<br />10 Strict Pull Ups<br />10 Dumbbell Bench (moderate weight)<br />-Rest 1 min between sets<br /> </p><p>4 sets<br />10 barbell curls (lightweight)<br />10 barbell skull crushers (light weight)<br />-Rest 1 min between sets</p><p><br />Pick weights that you can maintain unbroken throughout.
If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.<br /><br />Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row</p>

<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>