September 12, 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) For time:

Run 5 km

(Run from the gym and head east. Turn right down Woodbridge Way, turn right on Broadmoor Drive. Run to the crosswalk PAST the traffic circle. Turn around, run north on Broadmoor and turn left on Sioux Road until you get to the gym.)