(703) 266-0118 jamieb@thenzone.com

February 15, 2018

Strength: Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts Guys – 45 or shin height Ladies – 25 or shin height Metcon: 4 Rounds 200m Run 20 KB Swings (53/35) 20 Pistols (10 each leg) Core / Accessory: Single Leg Reverse Hypers...

October 30, 2017

Strength: Sumo Deadlift 8×2 @70% Metcon: 150 Russian Kettlebell Swings (70/53) 15 Double Unders on the Minute Cores/Accessory: 3 Sets: 15x Banded Good Mornings Superman Hold/ GHD Hip Extension Hold at Top x 40...