The Power House at Highland
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6:45 am

150203

P1

A. 3-4 Sets 
Barbell Front Squat or KB Goblet Squat x 8-10 Reps
Rest 45" 
Med Ball Squat Clean x 10-12 Reps 
Rest 45" 
Med bal thruster x 10-15 Reps
Rest 45" 
Handstand hold x 30" or Elbows to hands plank x 20" each way 
Rest 45" 

B. For Time
Buy in: Row 1000m or Run .75 miles 
4 Rounds 
10 Wallball 
12 Ring Rows
Cashout: Accumulate 2' in a forearm plank

C. 3 sets
Upside Down KB Walk 30" each 
Hollow rock x 30" 
Hip Circle Walk x 40" 


P2

A. Clean warmup
EMOM, for 12 minutes (6 sets of):
1-Hi-Hang Squat Clean x 2-4 reps, start at 50%
2- Burpee Box Jump x 5-7 reps

B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C. 3 Sets:
4-6x Chinups
30" Bottom's Up KB Carry
15x Reverse Hyper