(703) 266-0118 donnys@thenzone.com

Strength:
Bench Press
15 Minutes to Find a Heavy Single

Metcon:
For Time:
30 Pull-ups
40 Wallball (20/14)
30 Ring Rows (Feet on bench/box)
20 Toes-to-Bar
30 Row Calories

Core/Accessory:
3 Sets:
10 Banded Shoulder External Rotations (each Arm)
Max Effort Support Hold on Rings