March 24, 2015

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) For time: (15 minute time cap)

100 calorie row

50 Burpees Over the Bar

50 S2OH 135/95

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