2 rounds

• 10 single leg deadlifts per leg
• 10 barbell goodmornings
• 10 lateral lunges
• 10 back extensions (supermans)

Then,

• 1 minute per side – hamstring stretch on rig

• Deadlift: 5 sets 5 reps at 55% OF 1RM

The Donnamators Dirty Dozen

5 Rounds for time:

• 100 meter sprint
• 10 KB Swings 24/16
• 10 Ball slams
• 10 pullups
• 10 pushups
• 10 box jumps
• 10 Dumbbell Snatch (PER ARM – NO ALTERNATING)
• 10 wallballs (20/14–>10/9’ target)
• 10 deadlifts 185/135 (Rx+:225/155)
• 10 burpees
• 10 Double unders
• 10 situps