• Mazen Nassar

WOD-3/3/21 and 5 pm zoom link.

Warm-up

2 rounds: • 10 Jumping Jacks • 10 Mountain Climbers • 10 PVC Passthroughs

2 rounds: • Pec Stretch • Pigeon Pose • Pike StretchStraddle Stretch

Strength Bench Press + Bent over Row • 2x10 reps at 50% of 1RM • 8 reps at 60% of 1RM • 6 reps at 65% of 1RM • 4 reps at 70% of 1RM

Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight.

Conditioning 5 rounds for time: • 5 Bear complex 95/65 • 10 Burpees

• 15 box jumps

Burn out:

Core 3 rounds: • 10 Evil wheels • 10 K2E

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