(703) 266-0118 donnys@thenzone.com

Strength:
EMOM 9
Minute 1: 20 Windmills (Light KB or Fatbell)
Minute 2: 12 Supermans (:02 Pause at Top)
Minute 3: Dead Bug Hold

Metcon:
Every 2 Minutes for 12 Minutes:
200 Meter Run
20 Air Squats
10 Bar Rollouts
(Go at a Solid Tempo to get Plenty of Rest)

Core/Accessory:
Rack Calf Extensions 3×10
Foam Roll Lower Body