(703) 266-0118 jamieb@thenzone.com

January 10, 2018

Strength: EMOM 12 Minute 1: 20 Knees to chest Minute 2: 10 Hollow Rocks Minute 3: Side Plank Right Side Minute 4: Side Plank Left Side Repeat 3 times Metcon: AMRAP 3 10 Toes through Rings (bars allowed if space limitations) 10 Burpees 10 Box Jumps (24/20) Rest 1:30...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...