(703) 266-0118 donnys@thenzone.com

Strength
Bench Press 1-1-1-1-1
Work up to a Heavy Single 
Warm up to your first single by performing a set of 6, 4, 3, 2, starting at or around 50% of your existing or assumed 1RM

Metcon
AMRAP 12
1 KB Swing (53/35)
1 Goblet Squat (53/35
2 KBS
2 GS
3 KBS
3 GS
4 KBS
4 GS etc….. Continuing the escalating rep scheme until time expires.
*Utilize an unbroken transition of kettlebell from the swing to the goblet position. Ask your coach to show you this transition so that you don’t have to put the KB down between movements. 

Core/Accessory
3×25 GHD sit-ups