(703) 266-0118 donnys@thenzone.com

Kipping Pull-ups
Kip Swings 5×10
*Focus on tight core throughout (heels together holding a band)

Kipping Pull-ups 3x Max -2 from Wednesday
*Hold a band between heels

Kip Swing + Hip to Rings 6x(3+1)

Handstand Holds
Partner Handstand Hold 3x Max Time
*use partner to spot free standing handstand Hold. Perform 3 set of Max holds against the wall if you have no partner.

Handstand Shoulder Rocks 3×8 each direction

Core:
Tabata- 8 rounds of 20 work, 10 seconds rest of the following
Hollow Hold- Odd Rounds
Arch (Superman) Hold- Even Rounds