(703) 266-0118 donnys@thenzone.com

Skill Work
“Test Day”

5:00 to set 1 max UB set of pull-ups (kipping or strict)
Then:
20 Pull-up Negatives
25 Supinated Rows (on racked barbell or rings)
2 x 30 sec Plank 

Metcon
AMRAP 10:00
10 HSPU
15 Forward Front Rack Lunges (115#/75#)

Core/Accessory
4x 25′ Banded Monster Walks