(703) 266-0118 donnys@thenzone.com

Strength
Back Squat 5×5 with a :03 hold in the bottom of the 5th rep of each set, performed at 60% of 1RM

Metcon
AMRAP 7:00
10 Shoulder to Overhead (155#/105#)
10 Bar Facing Burpees
*You’d better keep moving!

Core/Accessory
3x ME Strict Pull-ups
*log your reps to the blog