A) 5 minute row or Air Dyne
2 minutes Banded Tricep stretch
2 minutes Wall Stretch
2 minutes rolling T-spine
2 minutes of squat hold
2 minutes ankle mobility
Iron Scap Program
Take 10 minutes to work through movements
B) For time 27-21-15-9:
Row for calories
Thruster 95/65 (scaled 65/45)
