(703) 266-0118 donnys@thenzone.com

Strength:
EMOM 12

Minute 1: 20 Knees to chest
Minute 2: 10 Hollow Rocks
Minute 3: Side Plank Right Side
Minute 4: Side Plank Left Side
Repeat 3 times

Metcon:
AMRAP 3
10 Toes through Rings (bars allowed if space limitations)
10 Burpees
10 Box Jumps (24/20)
Rest 1:30 and repeat

Core/Accessory:
KB/FB Arm Bar 3 x :30 each shoulder

Roll out lats and pecs between sets