The Power House at Highland
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10:31 pm

141221

P1

A. 4 Sets
1 or 2-KB Goblet Squat 8-10 Reps @31X1
Rest 45"
Single Arm Row 10-12 Reps @2111
Rest 45"
Elbows To Hands Plank 6-8 Per Arm or 15-20 TRX Crunch

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

P2

A. Back Squat
5 @ 50%
5 @ 60%
3-5 @ 75%
2-3 @ 80%
2-3 @ 85%
1-2 @ 90%
3-5 @ 80%
3-5 @ 85%

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

C. Weighted Flex Arm Hang For Time
Suitcase Hold For Time
Forearm Plank For Time


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