The Power House at Highland
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6:23 am

150127

P1

A. 4 sets
KB Swing x 15-20
Rest 45" 
Pushups x 5-10
Rest 45"
1/2 kneeling upside down kb press x 5/7 per arm
Rest 45"

B. 7' AMRAP 
2-DB Ground to Overhead x 7
Hanging Knees to elbows x 7 
Walking lunges x 7 steps per leg (14 total) 

C. 3 Rounds 
Run .25 miles, 90" jump rope or stairs, or Row 500m
Hollow hold x 20" 
Arch hold x 20"


P2

A. Every 90" for 12 minutes, 8 sets
1 Hang Clean + 2-3 Push or Split Jerk 

B. Open Workout 13.4 
7' AMRAP 
Clean and Jerk (135/95) 3,6,9,12,15,18....
Toes to bar 3,6,9,12,15,18....

C. 3 Rounds 
Run .25 miles, 90" jump rope or stairs, or Row 500m
Hollow rock x 20 reps 
Elbows to hands plank x 40"