May 2, 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) For time: (40 minute time cap)

40 Calorie Row

40 Chest to Bar Pull Ups

40 Kettlebell Swings (24kg/16kg)

40 Handstand Push Ups

40 Double Unders (Unbroken)

40 Knees to Elbows

40 Kettlebell Snatches (24kg/16kg)

40 Squats

Run 400m

Then Immediately in remaining time…

Find your 1RM Thruster (taken from ground)