A) Warm UpRow or Airdyne 2 min
1 min Lat banded distraction per side
1 min pec smash per side
1 min couch per side
1 min Roll out Thoracic
Iron Scap Program
B) In teams of two for time, only one person working at a time;
800 m run performed as a 200 m relay
50 Strict Pull ups
100 Front Squats 135/95
150 Alternating Lunges with kettlebell in a goblet hold (24-kg/16-kg)
100 Front Squats
50 Strict Pull ups
800 m team relay run.
C) For Quality:
3 sets:
2 minute UNBROKEN Plank
2 minute rest between.
