(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Block Cleans (full) – Above the Knee 8×3
Starting at 60% and Progress as Necessary

Metcon:
5 Rounds for Time
5 Deadlifts (275/185)
15 Burpee Box Jumps

*15 Minute Time Cap
**Add one second for every incomplete rep after the time cap (ex. Score is 15:10 if you get 4 rounds + 10 Reps before cap)

Core/Accessory:
Single Leg Reverse Hypers 3×20 Per leg
Banded KB Shrugs 3×15