(703) 266-0118 donnys@thenzone.com

Warm Up
Warm Up for Running and Weightlifting Movements with PVC and Empty Barbell

Metcon
For Time:
Run 2 Laps around the building
Ground To Overhead (8,000#/6,000#)
Run 2 Laps around the building
Firm 30:00 time cap
*Pick a weight you can move well, and pre-calculate the reps necessary to achieve the total loads to be moved, because you’re stuck with whatever weight you pick!

Core/Accessory
Accumulate 5:00 of Plank holds