(703) 266-0118 jamieb@thenzone.com

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...

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….....