(703) 266-0118 donnys@thenzone.com

Agilities:
8x120m shuttles (10/back, 20/back and 30/back)
1:30 Rest Between

Metcon: 12:00 AMRAP
Minute 1 – 100yd Shuttle (50m and back)
Minute 2 – 16 Bar Over Burpees
Minute 3 – 10 Bar Rollouts
Minute 4 – MAX Russian KB Swings (53/35)
*Repeat 2x

*Score is total KB Swings

Core / Accessory:
Landmine Lateral Lunges – 3×8 (each side)
90/90 Stretch – 3x:30 (each leg)