DYNAMIC WARM-UP
1 set:
200-m run
:30 shoulder taps
:30 inchworms

1 set:
200-m run
:30 (2 shoulder taps + 1 push-up)
:30 air squats

1 set:
200-m run
:20 samson stretch/side

DB MAN MAKERS
ROGRESSION FOCUS
4 DB renegade rows w/ push-ups Push DOWN through the support hand while pulling up with the row hand.
3 DB ground-to-overhead Jump the feet up to a flat position and swing the DBs through the hips and then overhead.
2 DB man makers Hips stay level on the rows, chest to the DBs on the push-up, neutral spine on the ground-to-overhead.
1 set:
2-3 DB man makers/partner
– Use workout weight

DB FARMERS & FRONT-RACK CARRY
1 set:
50-ft DB farmers carry/partner
– Rest :20
50-ft DB front-rack carry/partner

1 set:
50-ft DB farmers carry/partner
50-ft DB front-rack carry/partner
– Run with the DBs

RX

For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

INTERMEDIATE

For time with a partner:
200-m DB farmers carry (20/35 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

BEGINNER

For time with a partner:
200-m DB farmers carry (10/15 lb)
400-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
400-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.