(703) 266-0118 jamieb@thenzone.com

January 04, 2018

Strength: 6 x 3 Close Grip Bench (~80%) MetCon: 10 minute AMRAP 6 ring dips 12 Toes to Bar 18 Ring Rows Core/Accessory: KB Tricep Extension – 3 x 12 Hollow Hold Pullbacks 3 x 15

July 28, 2017

Strength: Close Grip Bench 3 x 10 Metcon: AMRAP 8 3 Muscle Ups (Ring or Bar) 30 Double Unders 50 Abmat Situps Core/Accessory: 3 Sets: 8 Single Arm Bottoms Up KB Press Hollow Hold 30-40 seconds

June 15, 2017

he ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground.