(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Hanging Shoulder Scap Shrugs – 3×8
Body Pull-Throughs – 3×10
Ring Hammer Pull-Ups (Palms facing in) – 3×8

Metcon:
5 Rounds
10 KB Snatches (53/25) (6 each arm)
5 HSPU
1 Muscle Up (ring or bar)

Core / Accessory:
Banded Lat Stretch – 3x:30 (each arm)
KB Arm Bar – 3x:30 (each arm)