(703) 266-0118 donnys@thenzone.com

Strength
Seated Shoulder Press 5-5-5-5-5
*Use Kettlebells and sit on a box. Keep feet planted on floor and tummy tucked down.

MetCon
5 Rounds For Time
10 Hand Release Push-ups
10 Alternating Pistols (5 each side)
200 meter Run

Core/Accessory
60 weighted Russian Twists
(left then right is one rep, or vise versa)
*in as few sets as possible