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
