A) Warm UpRow 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) Alternating in teams of 2, 30 minute AMRAP:
Run 400 m
Max Strict Pull ups
(Partner 1 completes one full round while partner 2 rests, switch once Partner 1 cannot continue their set of Max strict pull ups)
Scoring: 400 m = 1 rep. I.e. 400 m + 26 Strict pull ups = 27 reps.
