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
