(703) 266-0118 jamieb@thenzone.com

July 14, 2017

Strength: Back Squat 3×8-12 Add 10lbs Metcon: AMRAP 10 10 Sumo Deadlifts (185/115) 50 Double Unders Core/Accessory: 3 Sets: GHD Sit-ups x15 Bulgarian Split Squats x8 each leg

May 04, 2017

Strength: Sumo Deadlift 5×5 Metcon: AMRAP 15 10 Deadlifts 225/135 20 Push-ups 500 Meter Row Core/Accessory: Single Leg Kettlebell RDL 3×10 Each Leg