April 25, 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) in teams of two, for time:

Row – 750 Meters

Partner hold front rack position (215/145)

50 – Burpees

Partner holds weight overhead (135/95)

50 – Thrusters

Partner holds at the bottom of a dip

*Both partners must complete each round

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