(703) 266-0118 donnys@thenzone.com

Strength:
30 Negative Pull-ups
3 x Max Effort Dead Hang from Pull-up Bar

Metcon
0:00-4:00 Set heaviest Clean possible (squat, power,split, anyhow)
Then:
AMARP 4:00-10:00 of;
15 Box Jumps (24″/20″)
10 Ring Dips
Then:10:00-14:00
Set heaviest Clean possible (try to match or beat first lift)
*Score is lightest Clean and AMRAP reps

Core/Accessory
Tabata Body Hollow