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:
Buy in = 1 mile run each
Then, 1 Partner working at a time while partner 2 holds yoke loaded with 180 lbs/100 lbs…
30 Air Squats
20 Sit Ups
10 Pull ups
30 Air Squats
20 Sit ups
10 Chest to Bar Pull ups
30 Air Squats
20 Sit ups
10 Bar Muscle ups
And…
Buy out= 1 mile run each.
