WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Plate Hops
10 Alternating V-Ups
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
10 Banded Good mornings
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
1x50ft Shuttle Run
2 Power Cleans (build in
weight)
WORKOUT - Most Wonderful
Time of the Year
Freedom (RX’d)
21:00 AMRAP
18/14 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
* Each shuttle run rep is 25
feet down + 25 feet back.
GYMNASTICS: Weighted
Strict Pull-ups
5x3 Weighted Strict Pull-ups
Build in weight through each
set if able, working up to a
max 3-rep for the day.
Other options:
* 5x3 Unweighted Strict Pull-
ups or Chin-ups
* 5x3 Elevator Pull-ups
(band horizontal under feet,
attached to rig)
* 5x3 Ring Rows (increase the
level of difficulty each set by
standing more upright)
COOL DOWN/MOBILITY -
Cool Down
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch (each
side)
2x 10 Reverse Leg Raises
(each side)