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
