(703) 266-0118 donnys@thenzone.com

Strength:
One Arm KB Bent Over Row 4×10 each Arm
Superset with Chin-up Holds 3x Max (top position)

Metcon:
For Time:
Deadlift 20,000lbs/17,000lbs
*Athlete chooses weight to use for the workout; weight cannot be adjusted once workout begins
Rest 5 minutes

Then…

Paced 2500m Row
Change Stroke Rate Every 500 Meters
22-24-26-24-22

Core/Accessory:
Single Leg Reverse Hypers 3×15 each leg
Foam Roll (Back/Hamstrings/Glutes)