(703) 266-0118 donnys@thenzone.com

Strength:
Gymnastics
Kip Swings 3×6-8
Kipling Pull-Ups 3x Max Reps
Ring Dips w/ controlled decent 3x Max Reps

Metcon:
For Max Reps:
4 minute AMRAP
10x KB Snatches (53/35)
20x Double Unders
Rest 2 Minutes
AMRAP in 4 minites
14x KB Clean (53/35)
100m Run
Rest 2 Minutes
AMRAP in 4 minutes
18x KB Swings (53/35)
10 Calorie Row
*Score is Total Reps for entire workout

Core/Accessory:
100x Banded Tricep Pushdowns (50 each arm)
100x Banded Bicep Curls (50 each arm)