(703) 266-0118 jamieb@thenzone.com

3 Rounds
L Sit Holds 3x Max Effort
Deficit HSPU (45/25) 3x Max Effort
Ring Pull Ups 3x Max Effort

For Time With a Partner:
1000 M Row Partner A
50 Wall Balls (20/14) Partner B

500 M Row Partner A
30 Box Jumps (24/20) Partner B

250 M Row Partner A
50 Double Unders Partner B

*Partner A completes row while Partner B completes exercise. Partners switch once tasks are completed. Once both partners have completed each task, then they move to second exercise.

Alternating Tabata Plank Hold and Russian Twists (4 rounds each)