April 4, 2015

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


B) Filthy Fifty

For time:

50 Box jump, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/35 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

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