(703) 266-0118 jamieb@thenzone.com

February 07, 2018

Strength: KB Strict Press – 3×12 Seated KB Cleans – 3×10 Bar Shrugs – 3x MAX (three grips – regular, wide, narrow) :02 pause at top Metcon: 24-16-8 Chest to Bar Pull Ups Shoulder to Overhead (115/75) Core / Accessory: Front Lat Raise...

June 07, 2017

Auxiliary Work: 3×12 Bar Shrugs 3×10 Kettlebell Rows 3×8 Strict Pull Ups Metcon: AMRAP 20 Partner 1: 200 Meter 1 Arm Farmers Carry Partner 2: 5 Pull Ups 10 Box Jumps (24/20) 15 Medicine Ball Slams (20/14) *Once Partner 1 comes back, Pick up where...