(703) 266-0118 donnys@thenzone.com

Strength:
Clean from the Blocks
5×3 (75%)
Super Set w/ Seated Box Jump (slightly below parallel) to Depth Jump (after last rep) 2x

Metcon:
3:00 AMRAP
250m Row
10 KB Swings (53/35)
2:00 Rest
3:00 AMRAP
250m Row
10 KB Thrusters (5 Each Arm) (53/35)
2:00 Rest
3:00 AMRAP
250m Row
10 KB Overhead Lunges (5 Each Arm) (53/35)
*Score is total reps

Core / Accessory:
Weighted Planks (Guys – 45 / Ladies – 25) 3xMAX