Happy Friday!
We don’t discriminate!
Starting out with a nice two round kettlebell warm up.
Women/Man Maker Ladders 1-5 5-1 reps
Ladder up, repeat 5 then ladder back down.
You can use double kettlebells or dumbells for this one.
We will give beginners a single kettlebell option.
The woman/man maker complex looks like this: Bells lined up close to each other on the ground and assume the push up plank position.
Go through the sequence in this order.
- Push up
- Renegade row one side
- Push up
- Renegade row the other side
- double kettlebell/dumbell Clean
- double kettlebell/dumbell Squat
- double kettlebell/ dumbell Press
This equals one rep of the Women/Man Maker!!
Single kettlebell or dumbell option will be the same only using the bell on one side at a time.
You can perform your push up with or with out your hand on the kettlebell or dumbell followed by a one arm row, single bell clean, squat, and press.
Have fun and let us know how you enjoyed the “Woman/Man Maker Complex”
Here’s an explanation of how to perform the Woman/Man Maker
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