(703) 266-0118 donnys@thenzone.com

Strength:
Kip Swings 3×8
Superman Holds 3xMax
Ring Muscle Up Transitions 3×5-8
(Last Rep Ring Hold at the top xMAX)

Metcon:
AMRAP 3
5 Rope Climbs
15 Ring Dips
30 Abmat Sit-Ups
Rest for 1:30
AMRAP 3
4 Rope Climbs
12 Ring Dips
24 Abmat Sit-Ups
Rest for 1:30
AMRAP 3
3 Rope Climbs
9 Ring Dips
18 Abmat Sit-Ups

Core/Accessory:
Hanging Scap Pull-Ups 3×10
BD Lat/Tri Stretch 3x:30 Each Arm