(703) 266-0118 jamieb@thenzone.com

August 23, 2017

Strength: Front Squat Heavy Set of 8 Metcon: AMRAP 8 5 Clusters (115/75) 10 Bar Facing Burpees Core/Accessory: Accumulate 3:00 in Plank Hold 50x Banded Leg Extensions

March 15, 2017

Strength Strict HSPU- warm-up and find a max unbroken set *15:00 cap Some scales and tips to improve: Metcon 21-15-9 Clusters (115/75) Ring Dips Core/Accessory Tabata Superman Holds