(703) 266-0118 donnys@thenzone.com

Strength:
Pull Ups or Ring Muscle Ups: Strict 3×8-10
Ring Rows: 3×8-10

Metcon:
3 Rounds for Time
10 Weighted Step Ups (Each Leg) (53/35, 20″ box)
20 Weighted Abmat Sit Ups (20/14)
400 Meter Run

Core/Accessory:
TBA