(703) 266-0118 donnys@thenzone.com

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Strength
Seated Box Jump 2-2-2-2
*Increase height each set

Metcon
For Time
30 Pull-ups
Row 1k
100 Double Unders
Row 750 meter
75 Double Unders
Row 500 meter
50 Double Unders
Row 250 meter
25 Double Unders
30 Pull-ups

Core/Accessory
100 Banded Goodmornings