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Equipment needed:
–Bike, Rower.
–Light to moderate pair of dumbbells.
Bike, Row or Rope 3xs:
–:45sec ON
–:15sec OFF
2 Round:
–10 Sumo Inchworm
–20 Alt. Plank Shoulder Taps
–6ea Single Arm DB Swing
–8 Goblet Squat
–6ea Single Arm Dumbbell Press
–6 Kip Swing
SPECIFIC WARM UP 15-25minutes
Manmaker Specific Warm Up 1x:
–2 Manmaker
Chest to Bar Pull Up Specific Warm Up 1x:
–3 Kip Swing + 1 Kipping Pull Up
–3 Kip Swing + 1 Kipping Pull Up + 3 Kip Swing
–3 Kipping Pull Ups
–3 Chest to Bar Pull Ups (kipping or butterfly)
4 Rounds For Time:
5 Manmaker (50’s/35’s)*
15 CTB Pull Up
100 meter Farmers Carry (50’s/35’s)
Goal: Sub 20 min
*(Row R, Row L, Push Up, Jump/Step Up to DB, Squat Clean, Push Press, Overhead Forward Lunge R, Overhead Forward Lunge L)
4 Rounds For Time Scaled Version:
3 Manmaker (35’s/20’s)
10 Jumping CTB Pull Up
100 meter Farmers Carry (35’s/20’s)
Goal: Sub 20 min
4 Rounds For Time Minimal Gear Version:
5 Manmaker (50’s/35’s)
15 CTB Pull Up
100 meter Farmers Carry (50’s/35’s)
Goal: Sub 20 min
4 Rounds For Time Bodyweight Version:
10ea Side Plank + Reach Through
15 Push Up + Shoulder Tap
30 Walking Lunge Steps
3 Rounds for Quality:
10 Ring Walk Out
10ea Pallof Press
