June 6, 2015

A) Warm Up Row 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” Batman and Robin” 10/25/13 (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)
Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

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