• Mazen Nassar

WOD-1/22/18


Warm-up


• Tabata I, T, Y, M 3 rounds:


• 7 Star Stretches


• 7 Mountain Climbers


• 7 Squats 3 rounds: 30 seconds


• Couch Stretch


• Pigeon Pose 

Strength Deadlift


• 5 reps at 55% of 1RM


• 5 reps at 65% of 1RM


• 5+ reps at 75% of 1RM

Core


4 rounds:


• 10 Sit-Ups 


• 10 Romanian deadlift 45/20

Conditioning


4 round for time:


• 3 Beast Makers 45/20


• 10 Alternating single straight leg deadlift *

• 10 Alternating Bulgarian split squat * * indicates 45/20 Dumbbell