The Power House at Highland
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7:08 am

150216

P1

A. 4 Sets
1/2 kneeling kettlebell windmill 5-10 per side
Rest 30"
Single sided kettle bell front or overhead squat x 5-10 per side 
Rest 30" 
Hollow Rock/Hold x 30"
Rest 30-60" 

B. 20' AMRAP 
500m Row 
40 Airsquats
30 BF Situps
20 Pushups
10 Pullups



P2

A. Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets. 

B. “Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110