(703) 266-0118 donnys@thenzone.com

Strength
Seated Box Jump 4-4-4-4-4
*Increase height as you can

Metcon
“Death by 10 Meter Sprint”
1 sprint first minute 
2 sprints second minute 
3 sprints third minute
etc…. until you can’t complete the amount of 10 meter sprints in a given minute.

Core/Accessory
Alternating Tabata Plank and Hollow Holds