(703) 266-0118 jamieb@thenzone.com

October 19, 2017

Strength: Front Squat 5×2 @ 90% of 5RM Metcon: 5 Rounds 10 Wall Balls (20/14) 15 Abmat Sit Ups 20 Lunges Total Core/Accessory: 3 Rounds: 12x Ring Push-ups 15x KB Taters

February 23, 2017

Strength Ring Push-ups 10-10-10 Metcon Row 2k 100 Abmat Sit-ups  30 Back Squat (135/95) **Back Squat barbell starts on the floor. Athlete must clean, then Press/Jerk to Overhead and receive the bar in the back rack to begin the movement. Core/Accessory Mobilize, watch...