(703) 266-0118 donnys@thenzone.com

Strength:
KB Bent-Over Row – 3×12
MB Bent Arm Pullovers – 3×10
Wide Grip Body Pulls – 3xMAX

Metcon:
3:00 AMRAP
10 Strict Pull-Ups
10 Hollow Rocks
1:00 Rest
3:00 AMRAP
10 Ring Pull-Ups
10 Ab Mat Sit-Ups
1:00 Rest
3:00 AMRAP
10 Kipping Pull-Ups
10 Russian Twists (45/25)

Core / Accessory:
Lax Ball Forearms
Bench Lat Stretch – 3x:30