(703) 266-0118 jamieb@thenzone.com

Strength:
12:00 EMOM
Minute 1 – MAX Handstand Hold
*Goal is 45-50 seconds
Minute 2 – MAX Reps Supermans
Minute 3 – MAX Reps Front Raise / Lateral Raise
Minute 4 – MAX MB Push-Ups (1 Hand on the ball)
*Goal is to get 15-20 Reps each set and maintain through all the sets

Metcon:
10:00 AMRAP
5 Rope Climbs
15 Ring Rows
30 Double Unders

Core / Accessory:
Banded Wrist 3×10
Bar Roll Forearms and Shoulders