(703) 266-0118 donnys@thenzone.com

Strength
Back Squat- 5-5-5-5-5
*Start at 65% of 1RM. Add weight through the sets as you’re feeling good, and as long as form stays. If you fail to complete 5 reps in a given set, drop weight to the last completed set.

MetCon
AMRAP in 10:00
7 Push-Press (135/95)
14 Box Jump Overs (24″/20″)
*no requirement for open hips on top of box

Core/Accessory
A.) 3×10 GHD Sit-ups (3×25 abmat)
B.) 3×8 Kettlebell Rows