(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Pike Push-ups 4×8
HSPU Negatives 3×3 (5 count decent)
Handstand Arm Raises 3×8 each arm (try to keep arms straight and Raise to the side)

Metcon:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Core / Accessory:
KB Arm Bar – 3x:30 (each arm)
Banded Facepulls – 100 Total Reps