The Power House at Highland
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9:05 am

150116

P1

A. 4 sets
1 or 2 kb goblet squat or barbell front squat x 5-7 @ 31X1
Rest 60"
Bar Dips x 5-7 @ 2011
Rest 60"

B. Complete 2 rounds for time
30 front squats #45/35
20 hanging knee raises or knees to elbows
10 burpees

C. 5 rounds for quality, move quickly
10 ring rows
10 ring pushups
10 pistol squats

P2

A. Front squat
10@ 50%
7@65%
5@75%
3-5@80%
2-3@85%
1-2@90%
2-3@82.5%
2-3@ 87.5 %
***work front rack mobility between sets

B. 50 toes to bar for time
***everytime you come off the pullup bar complete 5 front squats @ 60-65% of heaviest load from A or #185/135, whichever is lighter.

C. 5 rounds for quality, move quickly
10 ring rows
10 ring dips
10 pistol squats

D. 3 Rounds
Glut ham or back extension x 10-15
Floor lever x 2-3 @ 8111