(703) 266-0118 donnys@thenzone.com

Strength:
KB Strict Press – 3×10
Incline KB Row – 3×10 (:02 pause at top)
1 Arm KB Shrug – 3×12 (:02

Metcon:
10:00 AMRAP
100m Overhead KB Carry (35/18)
(50m 1 Arm then Switch coming back)
5 Wall Walks
10 Pull-ups

Core / Accessory:
Hollow Holds – 3xMAX
KB Hammer Curls – 3xMAX