July 4, 2015

A) Warm Up 

Row or Airdyne 5 min1 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 1 male and 1 female;

15-12-9-6-3 For time:

Deadlift @ 325-lbs (3 x 45-lbs + 1 x 25-lb on one side [male] 2 x 45-lb + 1 x 25-lb other side [female])

Synchronized Toes to Bar

-must perform toes to bar together and toes touch in sync.