(703) 266-0118 jamieb@thenzone.com

February 28, 2018

Strength / Skill: Hanging Shoulder Scap Shrugs – 3×8 Body Pull-Throughs – 3×10 Ring Hammer Pull-Ups (Palms facing in) – 3×8 Metcon: 5 Rounds 10 KB Snatches (53/25) (6 each arm) 5 HSPU 1 Muscle Up (ring or bar) Core / Accessory: Banded...

January 02, 2018

Happy New Year! Strength: Bent Over Row – 3 x 12 KB Straight arm Pullover – 3 x 10 – (See video below) Chin ups – 3 x 8 (Slow tempo on way down) Metcon: AMRAP 12 4 pull ups 10 cal row 8 pull ups 15 cal row 12 pull ups 20 cal row….....