The Power House at Highland
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9:12 pm

141227

P1

A. 4 sets
1 or 2 kb Goblet squat x 6-8 @ 31X1
Rest 45"
Single arm bent over row x 8-10 @ 2111
Rest 45"
Hollow hold 30-45"
Rest 45"

B. 4 rounds for time
10 Russian step up per leg
30 double unders or 90 single unders or 90" stairs

C. 2 rounds
800m row
20 wallball

P2

A. Front squat (floor or rack) 4 sets of 5 AHAP, all the same weight. Use one or two sets to warmup. Rest 1-2' between efforts.

B. 4 rounds for time
15 front squats (floor) @ 55-60% of above
30 double unders or 90 singles

C. 2 rounds
800m row or run
35 burpees
Rest 4-5' after part b. then complete
C as fast as possible.

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