(703) 266-0118 jamieb@thenzone.com

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

August 29, 2017

Strength: 3 Rounds of Bar Rows off the Rack 10 Wide 8 Reverse 6 Close Grip Metcon: Deadlift Move 20,000 / 17,000lbs Core/Accessory: 3 Sets: 12 KB Pullovers 10 One Arm KB Upright Rows