(703) 266-0118 donnys@thenzone.com

Strength:
Gymnastics:
Muscle Up Transitions x 15
Hollow Holds 3x Failure
False Grip Holds 3 to 5x Max Reps

Metcon:
3 Rounds for Time
10 Pull Ups
20 Abmat Sits up
10 T2B
20 Box Jumps (24/20)
100 meter KB Weighted Walk (53/35)

Core/Accessory:
Reverse Flys x 15
Bottoms-up One Arm KB Bench Press x 10