(703) 266-0118 donnys@thenzone.com

Strength
Bent Over Barbell Row: 8-8-8
*pick a manageable weight and stick with it for all sets.

Metcon
For Time:
Run 2 Laps around the Building
Then
3 Rounds
10 Pull-ups
5 Front Squat (135#/95#)
Then
Run 1 Lap around the Building
Then
3 Rounds
25 Abmat Sit-ups
5 OHS (135#/95#)
Then
Run 200 Meters
*20 Minute Time Cap
GO HARD

Core/Accessory
3×10 weighted Hip Extensions
3×8 Ring Supermans