(703) 266-0118 donnys@thenzone.com

Strength
10:00 to:
-set 1 Max Set of Strict HSPU (scale as needed, no kipping)
Then:
2 Sets of 50% of that Max Effort

Metcon
0:00-4:00
Row 500 meter
4:00-8:00
AMRAP of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
8:00-12:00
Row 500 meter

**row hard. This is your time to set a 500 meter PR.
*Score is your slowest 500 meter time and your AMRAP score.

Core/Accessory
3×8 Barbell Roll-Outs