• Mazen Nassar

WOD-10/18/19


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 Conditioning: **"J.T." ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Bonus strength:! Bench press 3x10 @ 65% 


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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 + @