(703) 266-0118 donnys@thenzone.com

Pistol Squats
Pistol Squat to Box 4×8 each leg
*Lightly tap box at bottom, do not fall onto box.

Pistol Squat Negatives 3×5 each leg
*4-5 second decent

Narrow Stance Air Squats 3×15

Ring Dips
Strict Ring Dips 3×8
*3 second decent on each rep

Ring Support Holds 3x Max Time

3 sets:
Banded Skull Crushers x20
Banded Face Pulls x25