(703) 266-0118 jamieb@thenzone.com

Strength:
Deficit Dead Lifts (45/25)
8×2 (70-80% of dead lift max)
If you feel good, work up to a heavy double

Metcon:
AMRAP 12
20 Wall Balls
20 KB High Pull (53/35) (10 each Arm)

Core/ Accessory:
Banded Squat w/ Hold – 3x:30 (band below knee)
Side Plank Hip Raise – 3×12 (each side)