August 29, 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) “Three-Seven”

30 minute AMRAP:

Buy in: 1 km run

Then as many rounds as possible:

30 Burpees

7 Sumo Deadlift High Pulls 135-lbs/95-lbs

30 Wall Balls 20 lbs/14 lbs

7 Sumo Deadlift High Pulls 135-lbs/95-lbs
Cash out at the 30 minute mark: 78 Double Unders

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