Monday
Warm-up
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
Strength
Deadlift (Heavy Set of 5)
Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.