(703) 266-0118 donnys@thenzone.com

Strength:
Clean & Jerk
Work up to a Heavy Single

Metcon:
10 Thrusters (135/95)
20 Deadlifts (135/95)
30 KB Swings (24/16)
40 Burpees Box Jumps (24/20)
50 Step Ups (24/20)
60 Pushups
70 Air Sqauts
80 Calorie Row
90 MT Climbers
100 Flutterkicks