A) Warm UpRow or Airdyne 5 min1 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) In teams of 3, complete the following for time:
100 calories row
100 deadlifts, 155#/100#
80 calorie row
80 hang power cleans 155#/100#
60 calorie row
60 Front squats 155#/100#
40 calorie row
40 push jerk 155#/100#
20 calorie row
20 squat clean thrusters 155#/100#
