The Power House at Highland
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6:22 am

150129

P1

A. 4 sets
Bulgarian Split Squat x 6-8 per leg @ 20X1
Rest 45" 
Alternating Dumbbell Bench Press x 20 (10 per arm) @ 21X1
Rest 45" 

B. For Times: 
50 Walking lunges (weighted if possible) 
Rest 1' 
100 single unders + 25 Right leg only + 25 Left Leg only or Run .25 miles
Rest 1' 
Row 25 Calories

C.  3 sets
Forearm Plank x 60"
Hip Circle Walk x 60"
MB Good morning x 10-15


P2

A. Back Squat every 2' for 14'. Recommended loading: 
Set 1: 50% or 135#, whichever is lighter x 8-10 reps
Set 2: 65% x 8-10 reps
Set 3: 70-75% x 6-8
Set 4: 70-75% x 6-8
Set 5: 80-85% x 4-6
Set 6: 80-85% x 3-5
Set 7: 80-90% x 2-3

B. Take 65%-75% of heaviest load from Part A. and complete 20RM Back Squat attempt

C. For Times: 
200 Double unders
Rest 2' 
50 Burpees
Rest 2' 
60 Cal row

D. 3 sets
Forearm Plank x 60"
Hip Circle Walk x 60"
MB Good morning x 10-15