(703) 266-0118 donnys@thenzone.com

Strength
Front Squat @50% of 1RM
1:00 max reps
Rest 2:00
1:00 max reps
Rest 2:00
1:00 max reps
*post your reps and loads to the blog

Metcon
4 RFT
20 HSPU
50 meter sled push (2×45# plates men, 2×25# plates women)
*25m out and 25m back
25:00 time cap

Core/Accessory
3×20 GHD Sit-ups