December 5, 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)

“Fight Gone Bad”
5 rounds for total reps.

1 minute at each station, 5 stations.

1 minute rest in between each round.

5 stations:

Row (Calories)

Wall Ball (20/14lbs.)

Sumo-Deadlift-High-Pull (75/55lbs.)

Box Jumps (20″)

Push Press (75/55lbs.)

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