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
