(703) 266-0118 donnys@thenzone.com

Strength
3×25 weighted sit-ups (athletes choice of weight)

Metcon
For Time:
1-2-3-4-5-6-7-8-9-10 * Pull-ups
10-9-8-7-6-5-4-3-2-1 * Burpees

**sub push-ups instead of pull-ups if today is an at-home WOD.  

Core/Accessory 
4×25′ Banded Monster Walks 
4×15 Hip Extensions