(703) 266-0118 donnys@thenzone.com

Strength
Behind the Neck Split Jerk
Work up to a Heavy SIngle

MetCon
AMRAP in 12:00
5- Ring Dips
7- Clean & Jerk (135/95)
9- Hand Release Push-Ups

Cash Out
Tricep Kickbacks 3×20
Weighted Hip Extensions 3×15