A) Warm Up
Row 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 2, for time:
50 Sumo Deadlift High Pulls @ 115 lbs/75 lbs
400 m run
50 Shoulder to Overhead @ 115 lbs/75 lbs
400 m run
50 Wall Balls 20 lb/14 lb
400 m run
50 Ring Dips
400 m run
50 Toes to Bar
400 m run
–All reps must be completed by both athletes. Only one athlete working at one time. You Run at the same time though.
