(703) 266-0118 donnys@thenzone.com

Strength:
Back Squat
5×3 Build to a Heavy 3 Starting @ 70%

Metcon:
200 M Run
3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65)
400 M Run
3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65)
200 M Run

Core/Accessory:
3 Sets:
15x Banded Leg Extensions
12x Single Leg KB Deadlifts (each leg)