The Power House at Highland
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11:14 pm

141224

P1

A. 3 sets
1/2 kneeling upside down kb press x 5-7 per side
Rest 30"
Tall kneeling Pallof (banded) press x 10-15 per side
Rest 30"
Contralateral single leg deadlift x 6-8 per side @ 3011
Rest 30"

B. 14' AMRAP
12 Kb swings
24 wallball
***scale kb swings to row for calories or double unders for low back restriction as needed

P2

A. 4 sets
Bench Press AMRAP @ 65-75%
Rest 60"
Pullups AMRAP, reps must be unbroken
Rest 60"

B. 14' AMRAP
12 Deadlifts @ 50% of recent 1rm
24 wallball

C. 500m row for time

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