(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Banded Muscle-up Transitions x20 total reps
Kip Swing + Bar to Hip Pull 5x (4+1)
Ring Dip Negatives 4x (5 seconds at top, 5 seconds halfway down, 5 seconds in bottom position)

Metcon: 10:00 AMRAP
4 Ring Push-Ups
4 Sumo Deadlifts (155/115)
*Add two reps each round
*Score is total reps

Core / Accessory:
Banded Internal / External rotation 3×15 each
Hollow Hold Banded Reverse Crunches – 3×10