(703) 266-0118 jamieb@thenzone.com

Ring Dips

Ring Dips 4×8
*Use a band if needed. Try to point palms forward at the top.

Support Holds 3x Max (:03 from failure)
*Hold until you are :03 away from coming off of the rings.

Scapular Ring Rows 4×8 (:02 Hold at the Top)

Pistol Squats

Pistol Squats from Box 4×8
*Start from a low box and squat up to the top position, then reset back onto the box

Pistol Squat Negatives on Box 3×5 each leg
*standing on a 24” box, lower controlled into the bottom of a pistol squat, reset and begin next rep at the top.