5 rounds for time:
10x Man Makers (use a weight this is comfortable yet challenging),
30x Air Squats,
50x Double whip smash (battling ropes),
Man Makers Technique
- Step 1: Start with a dumbbell in each hand and stand straight up.
- Step 2: Bend down, place the dumbbells on the ground, and then kick your feet out behind you so that you are in a plank position.
- Step 3: Stay in a plank position and pull the dumbbell in your right hand up to the side of your chest and lower it back down.
- Step 4: Stay in a plank position and pull the dumbbell in your left hand up to the side of your chest and lower it back down.
- Step 5: Kick your feet back up under your body and lift the dumbbells slightly off the ground so that you are now in a squat position.
- Step 6: Stand up and as you do, use the momentum to lift the dumbbells up to your shoulders.
- Step 7: As soon as you get the dumbbells to your shoulders you are going to squat back down.
- Step 8: Now stand back up and as you do push press the dumbbells up over your head.
- Step 9: Bring the dumbbells back down to your waist. This completes one repetition.
Air Squats Technique
Stand with your feet a little wider than hip-width apart, your toes turned out slightly and your arms resting at your sides.
Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other.
Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet.
Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don’t let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs.
Straighten your legs to come up, and lower your arms back to your side.
Double Whip Smash (Battling Rope) Technique
Bring both arms up and forcefully slam the rope down to the floor to create big waves. Throw your body into it by jumping and bending at the hips to generate more power.