(703) 266-0118 donnys@thenzone.com

Strength:
Bent Over Rows (Barbell)- 4×8
Strict Pull-Ups- 3x Max
Good Mornings 3×10

Metcon:
EMOM for 12 Minutes
Minute 1- Max Rep Unbroken Hang Power Snatch (95/65)
Minute 2- Max Rep Unbroken Handstand Push Ups
Minite 3- Max Rep Unbroken Toe To Bars

Repeat for 4 rounds. Three Scores, one per movement.

Core/Accessory:
Banded Leg Curls x100
KB Hammer Curls 3×20 (head of KB facing up)