(703) 266-0118 jamieb@thenzone.com

February 09, 2018

Strength: EMOM 12 Minute 1: 15 Toes to Bar Minute 2: Alternating Superman (Opposite Arm/Opposite Leg) 20 Reps Minute 3: MAX Hollow Hold Minute 4: Seated Medicine Ball Good Mornings 20 Reps x3 Metcon: Annie 50-40-30-20-10 Double-unders Sit-ups Compare to August 14th,...

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...