(703) 266-0118 donnys@thenzone.com

Strength:
Pendlay Rows – 5×5
Partner Ring Pull-Ups – 3×8 (:03 Coming Down/Partner Helps You Up)

Metcon:
24-16-8
Double Unders
Ab Mat Sit-Ups
Power Snatches (95/65)

Core / Accessory:
Banded Rotational Rows – 3×15 (each arm)
Foam Roller Bar Stretch – 3×1:00