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Mazen NassarWarm-up 3 rounds:
• 20 ATW (10 in each direction )
• 10 close grip over head Squats 2 rounds:
• Couch Stretch
• Pike •Straddle • Pec Stretch Strength 10 min E2MOM:
• 1 Strict Press + 2 Pus Press + 1 Push Jerk Start 50% to finish at 80%.
Conditioning 4 rounds :
• 8 Shoulder to over head 115/75
• 10 Box Jumps 24/20
• 5 Hand Stand push ups Burn out: Core 3 rounds:
• 10 Hollow Rocks W/Plate 25/15 • 10 Russian twists W/Plate 25/15
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