(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...

June 27, 2017

Strength: Chin-ups 3×10 False Grip Ring Rows 3×6 (:03 decent) Bent Arm Pullovers 3x Max Reps (goal is 15-20 reps) Metcon: 3 Rounds: 400m Run 8x Hang Clean (115/85) 20x Hand Release Push-ups