Man Makers

Steps

1. 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. 2 Perform a dumbbell clean by explosively pulling the dumbbells from the floor to your shoulders, ending in a front rack position.
3. 3 Immediately lower into a front squat, keeping your chest up and core engaged.
4. 4 Drive through your heels to stand up from the squat, then use the momentum to perform a push press, extending the dumbbells overhead.
5. 5 Lower the dumbbells back to your shoulders, then to the floor, and kick your feet back into a high plank position, balancing on your hands and toes.
6. 6 Perform one push-up, lowering your chest towards the floor and then pressing back up.
7. 7 From the plank, perform a renegade row by pulling one dumbbell towards your chest, keeping your hips stable, then lower it back down.
8. 8 Repeat the renegade row on the opposite side, pulling the other dumbbell towards your chest and then lowering it.
9. 9 Jump your feet forward towards your hands, landing in a squat position with the dumbbells on the floor in front of you.
10. 10 Perform another dumbbell clean, explosively pulling the dumbbells from the floor to your shoulders, ending in a front rack position.
11. 11 Immediately lower into a front squat, keeping your chest up and core engaged.
12. 12 Drive through your heels to stand up from the squat, then use the momentum to perform a push press, extending the dumbbells overhead.
13. 13 Lower the dumbbells back to your shoulders, then to your sides, returning to the standing starting position.