August 15, 2015

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. 

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