(703) 266-0118 donnys@thenzone.com

Strength:
Auxiliary Lower Body
Snatch Grip RDL 3×12
Partner Glute Ham Raises with Band 3×10
Bulgarian Split Squats 3×8 each leg

Metcon:
12 Minute EMOM
0-1 minute: Pistols x10
1-2 minute: 12x Burpees to 6″ Target
2-3 minute: 30x Air Squats
3-4 minutes: Abmat Sit-Ups x20

Core/Accessory:
20x Lateral Skater Hops (10 each direction)
Plank Hold x1 minute