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.
