Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of 5 Pushups, 20 lunge steps.
Perform 30 Manmakers as quickly as possible.
For men, the ideal weight is 40#, for women the ideal weight is 25#. Scale your weight as needed, but keep in mind, if you go through all 30 reps without ever putting the dumbbells down, the weight you used was too light.
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