(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Front Squat – 12×3 (65%)
*:30-:40 Rest between sets

Metcon: For Time
Buy In: 50 Ab Mat Sit-Ups
30 Box Jumps (24/20)
30 Sumo High Pull (95/65)
30 Step ups (24/20)
30 Front Squats (95/65)
30 KB Russian KB Swings (53/35)
30 KB Snatches (53/35)
30 Back Squats (95/65)
Cash Out: 50 Ab Mat Sit-Ups

*Athletes choice on order of exercises
*But, must start and end with the ab mat sit-ups

Core / Accessory:
SL Reverse Hypers – 3×15 (each leg)
KB Windmill – 3×10 (each side)