(703) 266-0118 donnys@thenzone.com

Strength:
Seated Strict Press (On the ground) 4×8
(Work up to 8 reps, then 3 more work sets)
Ring Chin-Ups – 4xMAX

Metcon: 9:00 AMRAP
2 HSPU
4 Toes to Bar
*Add two reps each round
*Score is total reps

Core / Accessory:
KB Wind Mills – 3×10 (each side)
Band Face Pull Pull-Aparts – 3×12