May 30, 2015

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.