(703) 266-0118 donnys@thenzone.com

Strength:
9:00 EMOM
Minute 1 – 10 Dragon Flags
Minute 2 – 20 KB Side Bends (1 Arm)
Minute 3 – 20 KB Side Bends (Opposite Arm)

Metcon:
5:00 AMRAP
10 KB Snatches (5 each arm) (53/35)
10 Ab Mat Sit-Ups

2:00 Rest

5:00 AMRAP
10 Single Arm KB Swings (5 each Arm) (53/35)
10 Ab Mat Sit-Ups

Core / Accessory:
Shoulder Traction (Facing / Thumb Up / Thumb Down / Across Your Body)
Pull-Up Hang – 3xMAX