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) Partner “Barbara”
10 rounds for time: (one partner working at a time)
20 pull ups
30 push ups
40 sit ups
50 squats
Rest while your partner finishes their round.
