(703) 266-0118 donnys@thenzone.com

Strength:

Push Press

3×5@80%

Metcon:

Fran: 21-15-9 Reps for Time:

Thrusters (95/65)

Pull-Ups

Core/Accessory:

1 Minute of each exercise with no rest between:

Flutter Kicks

Leg Lifts

6-inch Hold

Hello Dollies

Plank Hold

*Goal is to not touch ground through first four minutes