WARM-UP-
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
WORKOUT PREP-
3 sets:
20 Second Row (workout
pace)
5 Wall Balls
3 Dumbbell Box Step Ups
(work up in weight and
height)
WORKOUT - May Your Days
Be Merry & Bright
Freedom (RX’d)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups
(24/20)(2x50/35)
2000/1750m Row
(KG conv: WB 9/6, DBs
22.5/15)
-Repeat from Jan 7th, 2023-
MAYHEM MINI-PUMP – Arms
and Core
4 rounds:
10 Chin-Ups (Or Supinated
Ring Rows) @ moderate
weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip
French Press @ moderate
weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @
moderate weight RPE 7
-rest 30 seconds-
30 Seated Oblique Twists
with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
* Rest 2 minutes between
rounds
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.