(703) 266-0118 donnys@thenzone.com

Skill Work
Take 20 minutes to work on a skill of your choice. Talk to your coach and work progressions towards that goal.

MetCon
AMRAP in 10:00
10 Overhead Squats (135/95)
250 Meter Row

**Scale to a weight the athlete can execute well for 10 unbroken reps when fresh. Try not to do more than 2 sets to complete the 10 reps in any round**

Cash Out
Full Body Foam Roll (Roller or Lax Ball)
Banded Shoulder Mobility