(703) 266-0118 donnys@thenzone.com

August 17, 2018

**No 5am class on Friday 8/17 or Monday 8/20** Strength: Bench Press 15 Minutes to Find a Heavy 3 Metcon: 3 Rounds 12 Deficit HSPU (45/25) 24 Russian Kettlebell Swings (70/53) 1 Lap...

August 16, 2018

**No 5am class on Friday 8/17 or Monday 8/20** Strength: 6×1 Hang Squat Clean + Full Squat Clean (You are allowed to Drop between Reps) Metcon: 21-15-9 Thrusters (75/55) Double Unders 3 Minutes Rest 12-9-6 Thrusters (125/85) Bar Over...

August 15, 2018

**There will not be a 5am class on Friday 8/17 or Monday 8/20** Strength: 3 x Max Effort Strict Pull Ups 3 x Max Effort Kipping Pull Ups Metcon: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Push Ups Chest to Bar Pull Ups Box Jumps...