WARM-UP -
10:00 AMRAP
1:00 Jump Rope
10 SIt Ups
10 Box Step Ups
4x50ft Shuttle Runs
WORKOUT PREP -
2 sets:
2 Box Steps
2 Box Jumps
2 Box Jump Overs
2 GHDs (or Stick Sit-ups)
2 V-Ups
WORKOUT - Hermey the Elf
Freedom (RX’d)
25 Box Step Ups (24/20)
50 GHDs (Or Stick Sit Ups)
25 Box Jumps (24/20)
50 V-Ups
25 Box Jump Overs (24/20)
50 Sit Ups
25 Box Step Ups (24/20)
MINI PUMP - Lower Push
4 sets
30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split
Lunge (6”) (10 each side) @
RPE 7/10
-rest 1:00 between sets-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 1 minute
between sets.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
1 Minute Calf Foam Rolling
1 Minute Calf & Big Toe
Stretch