(703) 266-0118 donnys@thenzone.com

Strength:
15 minutes to Find:
5 Rep MAX Bench

Metcon:
30 Push-Ups
30 Ring Rows
30 Burpees
400m Two KB Carry (53/35)
400m One Carry (53/35) 200m each arm
30 Pendlay Rows (95/65)
30 Shoulder to Overhead (95/65)
*Athletes Choice aka any order/rep scheme you want

Core / Accessory:
Bamboo Bar Close Grip – 3×15
Banded Rotational Rows – 50 reps each arm