(703) 266-0118 donnys@thenzone.com

Strength:
Kip Swing – 3×6
Hollow jump to support (off the ground or a box) 3×5 (:03 hold at the top)
Bar Body Pulls – 3×8 (:02 pause at top)

Metcon: EMOM 9:00
Minute 1 – Ring Rows x20
Minute 2 – Overhead KB Squat x20 (10 each arm) (53/35)
Minute 3 – MAX Handstand Push-ups
Repeat 2x
Score is total Handstand Push-Ups

Core / Accessory:
Double Lax Ball Upper Back / Mid Back – 3x:30
Upper Back Bar Stretch – 3x:30