I know a lot to this one but, Its all in the name. we will do 1 curl, 1 Mc cheater, 1 Spiderman(ES), 1 Renegade Row. SO…. all that is 1 rep(OMG).

CURL. dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.

SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.

MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand.

SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.

RENEGADE ROW. In a High Plank Pull the Dumbbell up to your chest. Keep your arm brushing your side. Return to starting position and repeat on other side. Do not let your hips move side to side to much. Keep core tight. The closer your feet are the harder it gets. So for a modification spread those feet apart.