(703) 266-0118 donnys@thenzone.com

Ring Muscle-ups
Seated Muscle-up Transitions 4×5
*start below rings in kneeling position, pull through transition while keeping feet on the floor

False Grip Ring Rows 3x Max
*2 second hold at the top

Chin-up Holds 3x Max
*Pull to top of chin-up (palms facing) position- bring bar to chest- and hold for as long as possible

Handstand Push-ups
Strict HSPU 4×8
*use abmat(s) if needed

Handstand Shoulder Touches 3×8 each side
*perform against the wall. Scale to shifting weight from hand to hand without raising hands off floor. These can be scaled to be completed in pike push-up position with feet on box.

Bottoms-up KB Press (single Arm) 3×10 each arm