(703) 266-0118 donnys@thenzone.com

Strength
Double Alternating Tabata
Hollow Holds and Supermans
*This is (2) tabata back to back, with alternating through each movement. So it’s 8:00 of work. 

Metcon
EMOM 16:00
Odd- 8 Burpees 
Even- Calorie Row (10/8)

Core/Accessory
3×8 parallel Ring Rows