This is a complex. These include a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster performed in a sequence. Man Makers offer great results for general conditioning, full body strength development under fatigued conditions, stabilisation, balance and improving power. It´s also a nice coor exercise.
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Position your body in a high plank position on the floor with your hands gripping the Dumbbells. Inhale and brace your core, glutes and grip. Perform a push up.
Make sure that both the chest and thighs make contact with the floor. Then exhale. Once you have returned to the starting position, inhale, brace your body, then row the right Dumbbell with your right arm, after that a single dumbbell row with your left arm.
Exhale. Keep your body tight and strong. Inhale. Bring your feet forwards with a jump into your bottom squat position. Rest the dumbbells on your shoulders.
Squat powerfully upwards and press both dumbbells over your head. Make sure to lockout your arms and reach full hip, knee and arm extension.
Exhale during the dumbbell Press. Return to the starting position.