(703) 266-0118 donnys@thenzone.com

Strength:
Bench Press
5×2 with 3 second pause on chest
*Build to Heavy 2 starting at 65-70%

Metcon:
“Nicole”
AMRAP 20
400 Meter Run
Max Pull-Ups
*Score is total of unbroken Pull-Ups completed in all rounds.

Core/Accessory:
KB/DB Hammer Curls 3xMax
Standing Tricep Overhead Extensions 3×12 each arm