(703) 266-0118 donnys@thenzone.com

Strength: Front Squat
6×2 @ 90% of 3 RM

Metcon:
3 Rounds
10 Thrusters (95/65)
10/8 Calorie Row
if completed in 4:00 Minutes or Less…..
3 Rounds
12 Thrusters (95/65)
12/10 Calorie Row
if competed in 8:00 Minutes or Less…..
3 Rounds
14 Thrusters (95/65)
14/12 Calorie Row

Etc. until the clocks beats you