(703) 266-0118 donnys@thenzone.com

Strength:
Push Press – 10×2 (75% of 2 rep max)
*Every even set, partner shoulder press 2 reps (14/10)
*Quick catch and explode up

Metcon: For Time
Run 2 Laps
10 Pull-ups
15 Push-ups
10 Front Rack Lunges (95/65)
Run 1 Lap
15 Pull-ups
20 Push-Ups
14 Front Rack Lunges (95/65)
200m Run
20 Pull-Ups
25 Push-ups
18 Front Rack Lunges (95/65)

Core / Accessory:
KB Up Press – 3×8
KB Shrugs – 3×15 (:03 pause at the top)