(703) 266-0118 donnys@thenzone.com

Strength
Overhead Squat 5-5-5
Perform @50% of 1RM

Metcon
For Time-
5 Rope Climbs 
25 KB Swings (70#/53#)
50 Box Jumps (24″/20″)
75 Double Unders

Core/Accessory
Mobilize! Prepare for the unknown and unknowable of 17.2!