• Mazen Nassar


Warm up: Row 300 meters 3 rounds 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Hanging partner stretch Flag pole stretch Couch stretch Wrist stretch Trunk Strength: Tabata: I,T,Y Skill: Hand stand push up progressions Conditioning: **"J.T." ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Then 100 sit-ups times will be recoded for J.T finish and the time for the 100 sit-ups. Burn out: 800 meter run 20 diamond push-ups