(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Ring Muscle-Up Transitions – 3×8
Hollow Holds – 3x MAX
Feet Up Ring Rows – 3×10 (:02 Pause at the top)

Metcon: 4 Rounds
16 Burpee to target
8 Hollow Rocks
4 Muscle Ups (Ring or Bar)
*Muscle Up Scale is One Pull-up / One ring dip per muscle up

Core / Accessory:
Band pulldowns band tear – 3×8
Chin- Up Hang – 3x 6 Breaths (big air in / big air out)