(703) 266-0118 jamieb@thenzone.com

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

October 04, 2017

Strength: Gymnastics MU Transition 3×5 Supermans 3 x Max Max Ring Hold @ Top Metcon: 5 Rounds 50 Double Unders 30 Push Ups 10 Pull Ups Core/Accessory: 3 Sets: 30 Second Hollow Hold Hanging Leg Raises...