(703) 266-0118 donnys@thenzone.com

Strength
Bench Press 5-5-5
*These shall all be performed at 70% of your 1RM. If you fail to reach 5 in a set, drop weight for your next set.

MetCon
For Time:
Row 2k
Run 400 meters
50 Box Jumps (24″/20″)
Row 1k
Run 200 meters
25 Box Jumps (24″/20″)
*25:00 time cap