(703) 266-0118 donnys@thenzone.com

Strength
Romanian Deadlift 6×6 at 50% of 1RM Deadlift

Metcon
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds in the time allotted

Core/Accessory
4×8 Ring Supermans
3x 1:00 Plank Holds