(703) 266-0118 donnys@thenzone.com

Strength

EMOM 7:00
2 Squat Clean + 1 Split Jerk @70% of 1RM C&J

Metcon

4 RFT
30 Wallballs (20#/14#) (10’/9′)
100 meter pinch grip plate carries (45# plates/ 25# plates)
*no sticking fingers through the plate holes, you dirty birdies.

Core/Accessory
100 Banded Good Mornings
100 Band Pull-Aparts