A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
Iron Scap Program
5 minutes technique work (coach led)
B) Bench Press 5 x 8 (Add 5 lbs to last weeks weight)
C) Every 30 seconds for 10 minutes:
:00– 6 x Box Jump Overs 24/20
:30– 6 x Strict Pull ups
