200m Run

21 Man Makers 35#/25#

21 DB Step Ups 16"/12"

21 Knees to Elbows

300m Run

15 Man Makers

15 DB Step Ups

15 Knees to Elbows

400m Run

9 Man Makers

9 DB Step Ups

9 Knees to Elbows

Post total time.

Coaching Tips: Scale load and movement to match your current fitness level.  To perform the Man Maker, start in a standing position with your two dumbells, lower the weights to the ground, jump your feet back, do 1 push-up, row once with each arm (keeping your hips square to the ground), then jump your feet in and do a squat clean to a thruster.  That equals 1 Rep.  You will the use your same dumbells (racked at your shoulders) to perform the DB Step Ups.  Your knees must touch somewhere between your elbow and wrist to be considered Rx.

9am, happy, post workout.