The Power House at Highland
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8:23 am

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P1

A. 4 Sets
Single Arm Row x 10-12 Per side @ 2111
Rest 30" 
Russian Step Up x 10-12 Per Leg @ 20X1
Rest 60" 

B. 3 Rounds for time 
500m Row 
30 Airsquats 
20 Ballslams 
Rest 60"

C. 2 Sets
Bird Dog 6 per side @ 1012
Clamshell x 10-15 per side or Monster Walk x 60"

D. 3 Sets
Elbows to Hands Plank x 8-10 each direction

Oblique Side Dips x 15-20 per side
Mountain Climbers x 20-30 Per side
Hollow hold x 30"


P2

A. Every minute, on the minute, for 20 minutes (10 sets of each):
Minute 1 – Row 40" for max calories
Minute 2 – 15 Wallball (alternate between RX ball and something lighter)


B. 3 Sets for Quality 
Kipping or Butterfly Pullups x 10-20
90" Max Double unders
Alternating Pistols x 10-20 (add weight if possible)
***rest as needed between movements

C.  Optional Finisher:
4 Rounds For Time 
10 Box Jumps or step ups
10 2-db push press 

D. 3' Row easy pace
2' per side shin to wall 
2' per side it band foam or rumble roll