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)
