(703) 266-0118 donnys@thenzone.com

Strength:
3 Rounds
L Sit Holds 3x Max Effort
Deficit HSPU (45/25) 3x Max Effort
Ring Pull Ups 3x Max Effort

Metcon:
For Time With a Partner:
1000 M Row Partner A
50 Wall Balls (20/14) Partner B

500 M Row Partner A
30 Box Jumps (24/20) Partner B

250 M Row Partner A
50 Double Unders Partner B

*Partner A completes row while Partner B completes exercise. Partners switch once tasks are completed. Once both partners have completed each task, then they move to second exercise.

Core/Accessory:
Alternating Tabata Plank Hold and Russian Twists (4 rounds each)