• 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



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