The Power House at Highland
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10:10 am

141230

P1

A. 4 sets
2- db thruster x 10-15
Rest 60"
Ring row x 8-10 @ 2111
Rest 60"

B. 8' x 40" on: 20" off of Burpees
rest 2', Then,
8' x 40" on: 20" off lunges with a twist
Count total reps for each round!!! We are going to repeat this workout.

C. 2x60" plank hold for time (weighted)

P2

A. 4 sets
Weighted pullup x 3-5 + me strict pullup (unweighted)
Rest 60"
15 unbroken barbell thrusters AHAP
Rest 60-90"

B. Row 2k for time
Rest 7'
7' AMRAP Burpees

C. 3 rounds
20 walking lunges (weighted)
35 abmat sit-ups or 15-25 GHD sit-ups