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1 Round:
–30 Jumping Jacks
–10 Sumo Inchworm
–8 Dumbbell Deadlift
–6 Dumbbell Hang Power Clean
–6 Dumbbell Front Rack Alternating Lunges
–4 Dumbbell Push Press
1 Round:
–30 Jumping Jacks
–5ea Spiderman Lunge + Rotation
–2 Manmaker
2 Rounds:
3 min: Row
2 min: Manmaker (35’s/20’s)*
1 min: DB Low Box Step Up
3 min: Bike
2 min: Manmaker (35’s/20’s)
1 min: DB Reverse Low Box Step Up
3 min: Run
2 min: Manmaker (35’s/20’s)
1 min: Arms Overhead DB Low Box Step Up
*Row R/L, Push Up, Step Up, Squat Clean, Push Press, OH Lunge R/L
2 Rounds Scaled Version:
3 min: Row
2 min: Manmaker (20’s/15’s)
1 min: DB Low Box Step Up
3 min: Bike
2 min: Manmaker (20’s/15’s)
1 min: DB Reverse Low Box Step Up
3 min: Run
2 min: Manmaker (20’s/15’s)
1 min: Arms Overhead DB Low Box Step Up
2 Rounds Minimal Gear Version:
3 min: Run
2 min: Manmaker (35’s/20’s)
1 min: 1 min Banded Glute March
3 min: Run
2 min: Manmaker (35’s/20’s)
1 min: 1 min Banded Glute March
3 min: Run
2 min: Manmaker (35’s/20’s)
1 min: Arms 1 min Banded Glute March
2 Rounds Bodyweight Version:
3 min: Run
2 min: Push Up + Shoulder Tap
1 min: Alternating Step Up or Reverse Lunge to High Knee
3 min: Run
2 min: Push Up + Shoulder Tap
1 min: Alternating Step Up or Reverse Lunge to High Knee
3 min: Run
2 min: Push Up + Shoulder Tap
1 min: Alternating Step Up or Reverse Lunge to High Knee
2 Rounds:
–:20sec Dead Hang
–:30sec per side Static Spiderman Stretch
