January 9, 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) In teams of two, 2 rounds for time:

100 Air Squats

80 box jumps 24/20

60 Dips

40 ball slams 

20 push ups

*break up the reps however you’d like. Only one partner can work at once.