(703) 266-0118 donnys@thenzone.com

Strength:
Front Squat
Take 15 Minutes to Build to a Heavy 3 Reps

Metcon:
2 Ring or Bar MU
30 Wall Balls (20/14)
4 Ring or Bar MU
25 Wall Balls (20/14)
6 Ring or Bar MU
20 Wall Balls (20/14)
8 Ring or Bar MU
15 Wall Balls (20/14)
10 Ring or Bar MU
10 Wall Balls (20/14)

*20 Minute Time Cap
*Add one second for every incomplete rep after the time cap.

Core/Accessory:
Banded Hip Abductors 3×20
Couch Stretch 3x :30 each leg