(703) 266-0118 donnys@thenzone.com

Strength:
Pendlay Row – 4×8
KB Shrug – 3×10 (:03 coming down)
Banded Rear Delt – 3×12 (each arm)

Metcon:
8:00
Even – 12 Ring Dips
Odd – 20 1 Arm KB Row (10 each arm) (53/35)

Core / Accessory:
Foam Roll Upper Body
KB Tricep Extension – 3×12