Menu
GENERAL WARM UP 5-15minutes
Athlete Chooses 1:
–400m Run
–500m Row
–.25 Assault Bike
Dynamic Warm Up 1x: (7-8 minutes)
–10-20 repetitions depending on the exercise
Small Arm Circles Front/Back
Big Arm Circles Front/Back
Arms Across the Body
Arms Overhead
Alternating Arms Overhead
Easy Twist Upright Torso
Easy Twist Rounded Back
Twist With Flat back (wide Stance)
Inch Worm Push Up
Alternating Side Lunges
Alternating Spider-Man
Roll Over V-Sit
Lying Leg Crossovers
SPECIFIC WARM UP 15-25minutes
General Dumbbell Warm-Up (light) 1x:
–5ea Renegade Row
–5 Dumbbell Push-Ups
–5 Dumbbell Deadlifts
–5 Dumbbell Power Clean (from the floor)
–5 Dumbbell Squats
–5 Dumbbell Push Press
–5ea Single Arm OH Lunge
For Time:
50 “Manmaker” (50’s/35’s)
*1 Rep = Renegade Row, Push Up, Squat Clean, Shoulder to Overhead, Overhead Lunge Right and Left
Goal: Sub 20 min
AMRAP 15 min Scaled Version:
Manmaker (35’s/20’s)
*1 Rep = Renegade Row, Knee Push Up, Power Clean, Front Squat, Push Press, Lunge Right and Left
4 Round Tabata Mash:
–Superman Hold
–Side Plank Right
–Hollow Hold
–Side Plank Left
Complete with :20 sec of work and :10 sec of rest until you complete 4 Full Rounds
