(703) 266-0118 ethanb@thenzone.com

Strength:
Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts
Guys – 45 or shin height
Ladies – 25 or shin height

Metcon:
4 Rounds
200m Run
20 KB Swings (53/35)
20 Pistols (10 each leg)

Core / Accessory:
Single Leg Reverse Hypers 3×15 (each leg)
Banded Rotations (arms locked out) 3×10 (each side)