(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Seated Muscle Up Pull-ups- 3×5
Kip Swing into Hip/Chest to Ring Pull-up 5x 4 swings plus one pull
Ring Support Holds – 3xMAX

Metcon: For Time
50 Ab Mat Sit-Ups
10 Ring Dips
40 Ab Mat Sit-Ups
10 Ring Dips
30 Ab Mat Dips
10 Rig Dips
20 Ab Mat Sit-Ups
10 Ring Dips
10 Ab Mat Sit-Ups
10 Ring Dips

Core / Accessory:
Scorpions 3×30 (each way) (front/back)
Ground TYIs – 3x:10 Hold (each way)