The Power House at Highland
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8:43 pm

141222

P1

A. 4 sets
Feet elevated Ring or TRX Row x 8-10 @ 2111
Rest 30"
40-60" (weighted) forearm plank
Rest 30"
40" hip circle walk (rotate x-walk, monster walk, ankle)
Rest 30"
Arch rock x 20"
Rest 30"

B. EMOM 18-24'
1st minute- 5 pushups, 10 ring or trx row, 15 airsquats
2nd minute- 60" row for calories
3rd minute- rest

P2

A. 4 sets
Bent over row x 6-8 @ 21X1
Rest 15-30"
3-5 dips (weighted if possible) @ 20X1
Rest 60"-90"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders
3rd minute- rest
***work efficiency and quality and most of all speed

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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