(703) 266-0118 donnys@thenzone.com

Auxiliary Work:

3×12 Bar Shrugs
3×10 Kettlebell Rows
3×8 Strict Pull Ups

Metcon:
AMRAP 20
Partner 1: 200 Meter 1 Arm Farmers Carry
Partner 2:
5 Pull Ups
10 Box Jumps (24/20)
15 Medicine Ball Slams (20/14)
*Once Partner 1 comes back, Pick up where Partner 2 left off. Score = total Rounds

Core/Accessory:
KB Reverse Flys x12
2 Arm KB Bottoms-Up Shoulder Press x8