August 1, 2015

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:


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.