For this little couplet, all you need is a rower and a set of dumbbells.
Row 1000m (S/M 22)
Row 800m (S/M 24)
Row 600m (S/M 26)
Row 400m (S/M 28)
Row 200m (S/M 30)
The manmaker consists of jump back (or step back) to a plank, then pushup, right arm row, and left arm row. Hop both feet between dumbbells and establish a good, flat back and solid pulling position. Stand up dumbbells, or clean into a squat to overhead press (thruster). Scale pushups by either doing a plank jack or pushup on knees.
Thanks for stopping by! Info here will help guide you on the path to better health. I'll share my passion about health, fitness, nutrition, and finding safer personal care products as well as cooking, gardening, and raising chickens. You want it, I got it. ~ Leeny