(703) 266-0118 donnys@thenzone.com

Strength:
Push Press
1 Rep Max

Metcon:
“Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Core/Accessory:
3 sets:
Fwd/Lat Raise x12
Med Ball Rotational Throws x10 each side