(703) 266-0118 donnys@thenzone.com

Happy New Year!

Strength:
Bent Over Row – 3 x 12
KB Straight arm Pullover – 3 x 10 – (See video below)
Chin ups – 3 x 8 (Slow tempo on way down)

Metcon:
AMRAP 12
4 pull ups
10 cal row
8 pull ups
15 cal row
12 pull ups
20 cal row…..
Continue adding 4 pull ups and 5 calories each round until time is up

Score is total reps

Core/Accessory:
Banded Lat Stretch and Lacrosse ball upper back