(703) 266-0118 jamieb@thenzone.com

Strength:
Take 15 minutes to work up to a heavy set of 5 REPS on Front Squat

Metcon: 8:00 AMRAP
8 One Arm Suitcase KB Dead Lifts (72/53)
8 KB Swings (Both Arms)
8 One Arm Suitcase KB Dead Lifts (Other Arm)
8 KB Swings (Both Arms)
4:00 Rest
MAX 500m Row

*Go As hard as possible and try to get your best time for 500m

Core / Accessory:
Banded Lat / Tri Stretch 3x:30 Each Arm
Banded Glute Bridge – 3×12 (:02 Pause)