(703) 266-0118 donnys@thenzone.com

Strength/Skill
Pistols- Spend 15:00 working on pistols. I haven’t seen a single “perfect” pistol performed yet (myself included), so everyone please hone their skills a bit today. If you have Rx’d pistols, work on landing a few perfect reps. Don’t overdo the reps here, just some light skill work time. Work to reduce your scaling of this movement. 

Metcon
AMRAP 14
20 Alternating Pistols 
10 Deadlifts (275/185)
200 Meter Run 

Core/Accessory
Pendlay Row 8-8-8
Weighted Push-ups 8-8-8
*use a super friend to add weight plates to your back. If you’re scaling push-ups, perform 8×3 of the most difficult scale you can accomplish with good form.