(703) 266-0118 donnys@thenzone.com

Strength:
Bent-over Row 3×10
Incline KB Bent-Arm Pullover 3×12
Chin-Ups 3×6 (:02 pause at the top)

Metcon:
4 Rounds
12 Pendlay Rows (115/85)
12 Bar Over Burpees
12 Toes to Bar

Core / Accessory:
Hollow Hold – 3xMAX
Foam Roll Upper Back and Lats in between sets
Seated MB Good Morning – 3×15