• Mazen Nassar

WO-12/10/18


Warmup • High Knees • Butt Kicks • Side Shuffle Left • Side Shuffle Right • High Kicks • Samson Stretch All these are started from front of Box to the back Core 3 Rounds: • 20 Push up plank to pike • 20 Plank Push up • 20 AbMat Sit-ups Conditioning 8 Minutes: • 1 min Row for calories • 1 min Rest Rest 1 minute 8 Minute AMRAP: • 20 MedBall Cleans • 5 Skin the cat 


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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @