(703) 266-0118 donnys@thenzone.com

Strength
Back Squat 3-3-3-3 @75-80%

MetCon
AMRAP 8:00
10 Burpees to Plate (45# plate)
10 Ground to Overhead (45# plate/35# plate)
20 Alternating Overhead Lunges in place (45# plate/35# plate)
*if we’re short on 35’s, it’s easy enough to use a 10 on top of a 25. Just be mindful when dropping the plates.

Core/Accessory
3×8 wide grip Giraffe Necks
3×8 standard grip pull-up negatives