Warm Up
- 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
The Man Maker Ladder 1, 2, 3, ….. 10. ……..3, 2, 1
Note: Good idea here to map out an area of 50 yards nearby ahead of time. Man Makers: Start in a push-up position, with a dumbbell/coupon in each hand. Perform one push-up, then one dumbbell/coupon row per side (pick the dumbbell/coupon up, by raising your elbow up, until the dumbbell/coupon touches your chest. Then, pop up like you are doing a burpee, still with both dumbbell/coupon in your hands, get dumbbell/coupon first to a front rack position (on the top of your chest/shoulders), and then push them up overhead until arms are fully extended. That is one rep.
This is a ladder workout as follows:
1 Man Maker
x3 Sit-ups or Coupon Sit-ups
1 Pull-up
Run 50 yards
Round 1 (x1)
1 Man Maker
3 Sit-ups or coupon sit-ups
1 Pull-ups
Run 50 yards
Round 2 (x2)
2 Man Makers
6 Sit-ups
2 Pull-ups
Run 100 yards
Multiply the round by the sequence above for rounds x3, x4, x5, x6, x7, x8, x9, until you get to round 10
Round 10 (x10)
10 Man Makers
30 Sit-ups
10 Pull-ups
Run 500 yards
Then start to decrease by a round til you get back to 1.
Round 9 (x9)
9 Man Makers
27 Sit-ups
9 Pull-ups
Run 450 yards
…. Then x8, x7, x6, x5, x4, x3, x2
Round 1 (x1)
1 Man Maker
3 Sit-ups or coupon sit-ups
1 Pull-ups
Run 50 yards
DONE!!!!!!!!!