(703) 266-0118 donnys@thenzone.com

Strength:
Deficit Dead Lifts
Women: Stand on 25’s
Men: Stand on 45’s
10×2 (60-70% of dead lift max)

Metcon:
12:00 EMOM
Odd: 15 Cal Row
12 DB Snatches (50/35)
Even: 30 Double Unders
12 OH DB Squats (6 each side)
Scale rep count as needed but stick with whatever you choose. Should be challenging!

Core/ Accessory:
Back Extensions – 3×10 (use a weight if needed)
Banded Leg Curls – 3×20

Try to get early to class, just in case we need to get another DB. Thank You