(703) 266-0118 donnys@thenzone.com

Strength
Pendlay Row 8-8-8-8 (light weight and controlled)

Metcon
“Optimus Prime”
AMRAP 7:00
Wallballs (20#/14#) (10’/9′)
5 Deadlifts (225/155) at the top of each minute
*score is total Wallball shots completed.

Core/Accessory
100 Seated Banded Good Mornings