(703) 266-0118 donnys@thenzone.com

July 18, 2017

Strength: Bench Press 15 minutes to Find Heavy Set of 5 Metcon: 3 Rounds 20 Push-Ups 30 Abmat Situps 400 Row Core/Accessory: Strict...

July 13, 2017

Strength: Bench Press 3×8-12 Add 10lbs Metcon: Every 2 Minutes for 16 Minutes 150 Meter Row 10 Burpees Rest Remainder of the 2 Minutes Core/Accessory: 3 Sets: 15x Banded Tricep Pulldowns (each Arm) 10x Scapular...

June 16, 2017

Strength: Box Squat 12×2 65% Metcon: “Jackie” 1000 Meter Row 50 Thrusters (45/45) 30 Pull Ups Core/Accessory: 10x Bulgarian Split Squats (each leg) 12x Barbel Bicep...