(703) 266-0118 donnys@thenzone.com

Strength:
KB Strict Press – 3×12
Seated KB Cleans – 3×10
Bar Shrugs – 3x MAX (three grips – regular, wide, narrow) :02 pause at top

Metcon: 24-16-8
Chest to Bar Pull Ups
Shoulder to Overhead (115/75)

Core / Accessory:
Front Lat Raise – 3×10