October 31, 2015

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) For time:

20 Thrusters 95 lb/65 lb

20 Sumo deadlift high pull

20 jerks

20 overhead squats

20 front squats

Every minute on the minute, do 5 burpees starting after the first minute. (I.e. First set of burpees are done at 1:00 minute, not at 0:00)