February 21, 2015

A) 2 minute Air Dyne or Row
1 minute Pigeon Stretch/side
1 minute “Door stretch” for chest/side (keep arm at 90 degree angle on the support)
1 minute roll out or ball smash hip capsule/side
Iron Scap Program

B) Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 Clean + OH, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 Clean + OH, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 Clean + OH, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

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