| a) WARM UP:
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
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b) STRENGTH:
- Deadlift: 5 sets 5 reps at 55% OF 1RM
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| c) WOD:
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
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