• Mazen Nassar

WOD-11/19/19


Warm up: 3 rounds 15 plank to pike 10 scapular pull ups 10 ring rows 5 Dive bomber 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