(703) 266-0118 donnys@thenzone.com

Strength
One Arm Dumbbell Rows
5-5-5-5-5 (each arm)
*executed with one knee on a bench, flat back.

MetCon
3 RFT
Run 200 Meters
20 pull-ups
12 Alternating Pistols

Core/Accessory
3×10 V-Ups
3×15 Hip Extensions (no weight)