A) Warm Up
Row or Airdyne 2 min
1 min Lat banded distraction per side
1 min pec smash per side
1 min couch stretch per side
1 min Roll out Thoracic
Iron Scap Program
B) In Teams of two, for time:
20 Muscle ups while partner holds 225-lbs/135-lbs
60 Wall balls at 20/14 while partner holds chin over bar
100′ partner carry
80 alternating box jumps 24″/20″
100′ partner carry
60 Wall balls at 20/14 while partner holds chin over bar
20 muscle ups while partner holds 225-lbs/135-lbs
