(703) 266-0118 jamieb@thenzone.com

May 18, 2018

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...