(703) 266-0118 jamieb@thenzone.com

Metcon:
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Core / Accessory:
Kneeling Rotational Rows – 3×15 (each arm)
Banded PNF Hamstring Stretch – 3x:30 (each leg)