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) “Three Wise Men”
4 minute AMRAP of Jeremy:
5 Hang Squat Snatch 135 lbs/95 lbs
10 Barbell burpees
4 minutes rest
4 minute AMRAP of Ben:
10 Power cleans 135 lbs/95 lbs
20 pull-ups
4 minutes rest
4 minute AMRAP of Beau:
15 Box jump overs 24″/20″
30 Wall balls 20 lbs/14 lbs
