The Power House at Highland
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10:00 pm

160330

P1 & 2 Strength:
5 Sets
2-KB Goblet Box Squat x 8-10
Rest 60"
Physioball Russian Twist x 3/3
Rest 30"
Band Retraction x 10
Rest 30"

P1 WOD:
Tabata This
Airsquats or Box Squats
TRX Pullups
Bike or Row
Abmat Situp

P2 WOD:
Tabata This
Airsquats
Pullups
Row or DU
Abmat Situp


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7:03 am

160329

P1 Strength:
5' EMOM
Lateral Shuffle x 10" AMRAP
Review the complex:
KB Clean to Reverse Lunge 1 Clean + 3 lunges
Complete EMOM 10'
1- R Hand Clean + 3 Lunges
2- L Hand Clean + 3 Lunges

P2 Strength:
5' EMOM
Lateral Shuffle x 10" AMRAP
Review the complex:
KB Clean to Reverse Lunge 1 Clean + 5 lunges
Complete EMOM 10'
1 - R Hand Clean + 5 Lunges
2- L Hand Clean + 5 Lunges

P1 WOD:
4 ROunds
30ft farmer carry
40-30-20-10 Shoulder taps
30ft farmer carry
45" forearm plank

P2 WOD:
5 Rounds
30ft farmer carry
5-4-3-2-1 Renegade Row with Pushup
30ft farmer carry, every 5 ft complete 1 deadlift
45" forearm plank
***use one pair of db's or kb's. On the first round complete 5 renegade row, 2nd rd 4, 3rd 3, etc