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.
