(703) 266-0118 jamieb@thenzone.com

March 05, 2018

Strength: 15 Minutes 1MAX Box Squat Metcon: Cash In: 50 Double Unders 4 Rounds 20 Box Jumps 10 Sumo High Pull (115/85) Cash Out: 50 Double Unders Core / Accessory: Tabata SIde Plank (4 Each Side) Reverse Hypers –...

January 25, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 60% of back squat and progress as necessary Metcon: 3 Rounds 250m Row 10 Sumo High Pull (115/85) 10 Front Rack KB Lunge (53/35) (5 each leg) Core/Accessory: Foam Roll...