December 22, 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) “12 Days of Christmas”

For time: (Start at 1, then go to 2 and down to 1, then 3-2-1, 4-3-2-1….until you complete all movements)

1 Muscle up

200 single Unders

Handstand push ups

Pull ups

5 Ring dips

6 Squats

7 Push ups

8 Burpees

9 Box jumps 24/20″

10 Wallballs 20/14 lbs

11 Deadlift 155/100 lbs

12 Push Press 155/100 lbs

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