Warm-up

Pigeon Pose
• Twisted Cross
• Thread The Needle

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Squat Hold

Strength
Bench Press
• 3 x 12

Shoulder Press
• 3 x 12

Conditioning
Donny
21-15-9-9-15-21 reps for time:
Deadlifts 225/155#
Burpees

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.