(703) 266-0118 donnys@thenzone.com

Strength:
12:00 EMOM
Minute 1 – 10 Knee Raises (:03 Pause at the top)
Minute 2 – 20 Banded Good Mornings
Minute 3 – 20 Russian Twists (45/25)
*Every time the plate hits the ground its a rep
Minute 4 – 10 Ring Supermans (Slow tempo out/fast coming back)

Metcon:
4 Rounds
10 Pull-ups
200m Run
15 Deadlifts (185/135)

Core / Accessory:
KB Hammer Curls – 3xMAX
Bench TYIs – 3×10 (each)