(703) 266-0118 jamieb@thenzone.com

November 20, 2017

Strength: Push Press 3×5@80% Metcon: Fran: 21-15-9 Reps for Time: Thrusters (95/65) Pull-Ups Core/Accessory: 1 Minute of each exercise with no rest between: Flutter Kicks Leg Lifts 6-inch Hold Hello Dollies Plank Hold *Goal is to not touch ground through first...

October 12, 2017

Strength: Auxiliary Lower Body Snatch Grip RDL 3×12 Partner Glute Ham Raises with Band 3×10 Bulgarian Split Squats 3×8 each leg Metcon: 12 Minute EMOM 0-1 minute: Pistols x10 1-2 minute: 12x Burpees to 6″ Target 2-3 minute: 30x Air Squats 3-4...