(703) 266-0118 donnys@thenzone.com

Strength
20:00
Deadlift 5-5-5-5-5
*Add weight on each set, starting around 50% of 1RM. End with a heavy set of 5.

Metcon
0-6:00
3 RFT
16 Box Jumps (24″/20″)
8 alternating KB Snatch (53/35)
Then- ME Ring Dips

6:00-8:00
Rest

8:00-14:00
3 RFT
16 Wallballs
8 KB Swings (53/35)
Then- ME Ring Dips

14:00-16:00
Rest

16:00-22:00
3 RFT
16 Goblet Squats (53/35)
8 Alternating KB Power Clean (53/35)
Then ME Ring Dips

*Score is total Ring Dips performed

Core/Accessory
Mobilize hips and lats for a good 10:00