(703) 266-0118 donnys@thenzone.com

Strength
Front Squat 8-8-8-8 @55%
*control the on the descent, explode out of the bottom

Metcon
3 RFT
Run 400 meter
KB Farmers Carry 200 meter (53’s/35’s)

Core/Accessory
Turkish Get-Ups 4×6 (3 each side per set)