A) Warm UpRow or Airdyne 5 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 3:
20 minute AMRAP:
1-2-3-4-5-6-7-8-9….
Wall Balls @ 20#/14# to a 10′ target
Toes to Bar
Deadlift 225-lbs/135-lbs
Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. Take a knee until each station is complete.
