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) Partner WOD For Time (One guy/one girl)
With one partner working at a time:
3000 m Row
300 Double Unders
3200 m Run
