October 24, 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) “Deck of cards”

For time:

Complete the corresponding reps per suit per card. All face cards are 10.

Diamonds: Goblet Squat 55 lb/35 lb

Spades: Chest to bar pull ups

Hearts: Push ups

Clubs: Toes to bar

Jokers: 800 m run