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Mazen NassarWarm Up: 3 rounds: • 5 Dive bomber push ups • 10 Squats 2 rounds: 30 sec • Pec Stretch • Pigeon • Y stretch Strength 14 min E2MOM:
• 1 Snatch Grip Pull
• 2 Hang Power Snatches
• 3 Overhead Squats
Increase weight to finish heavy Core • 100 Star crunches Conditioning 8 rounds for time:
• 8 Overhead Squats 75/45
• 8 Toes-to-bar
• 8 Burpees
WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG
Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10
Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM