(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Kip Swing – 3×5
Hollow jump to support (Lower the box closer to the ground) 3×4 (:03 hold at the top)
False Grip Banded Ring Pulls – 3×15 (pause for :02)

Metcon: Every 1:30 for 9:00
10 Cal Row
10 Hollow Rocks
Remaining Time Pull-Ups
*Score is total amount of Pull-Ups

Core / Accessory:
Standing Banded Pulldowns 3×15