(703) 266-0118 donnys@thenzone.com

Ring Muscle-ups
Banded Transitions x15
*Focus on pulling to the rib cage and through

Kneeling Ring Pulls 4×5

Ring Support Holds 3x Max

Handstand Hold/Push-ups
Pike Push-ups 3×10

Handstand Holds 3x Max

Handstand Box Circles 3x 1 lap each direction

Alternating Tabada:
Hollow Holds
Arch Holds