(703) 266-0118 donnys@thenzone.com

Strength:
Box Squat – 5×5 (widen base out and pause on box) (box right at parallel)
65% of back squat and progress as necessary

Metcon:
3 Rounds
10 KB Swings One Arm (53/35)
10 KB Snatches One Arm
10 KB One Arm Rows
*Repeat Opposite Side
*If you drop the KB during the complex, 10 squats

Core / Accessory:
BD Leg Curls – 3×15
BD Seated Good Mornings – 3×15