Warm-up
5 min AMRAP
5 burpees
10 kips
15 OH squats w/PVC
20’ bear crawl
Mobility
Full group mobility session
Strength
Core work – 2 or 3 rounds; NFT
10 hanging “around the worlds”
20 Russian twists
1:00 plank hold
WOD
“Harambe”
10 rounds
200m run
3 manmakers (45/30#)(35/20#)
1 DB push-up + 1 DB row each side +1 DB squat clean thruster
The biggest mistake people make when performing a manmaker is they forget to set their back before they clean the DB’s. Make sure that you jump your feet into a squat stance and then set your back before you pull the DB’s.
