(703) 266-0118 donnys@thenzone.com

Strength:
Gymnastics- Superset
Ring Push-ups 3×12
Strict Chin-Ups 3×10 (use partner assist if needed)
Suppine Bar Rows 3×10

Metcon:
5 Rounds
AMRAP Thrusters (95/65) – 30 seconds on
1:00 Rest
AMRAP Toes to Bar-30 seconds on
1:00 Rest
Score = Total Reps per Round / You will have 5 Scores

Core/Accessory:
3 Rounds:
10x One Arm KB Bottoms Up Shoulder Press (each arm)
15x Banded Face Pulls