- Mazen Nassar
WOD-9/24/20 and 5pm Zoom class
Warm up:
2 mins Jump rope
2 Rounds:
10 Ring rows
10 Back extensions
10 Inch worms 2 scapular push ups
Mobility: 1 min
Kick stand stretch
Couch
Core: Tabatta
Clams
Strength:
4x10 Bent-Over Row 135/95
In between sets do 1O DB reverse fly
Conditioning:
3 RFT
5 Beast makers 45/20
60 Double Unders or singles
10 Pull-Ups
10 ring rows