The Power House at Highland
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10:00 pm

160405

P1:
EMOM 20'
1- Wall walk x 2-3
2- Contralateral single leg RDL x 4-6/e
3- 1/2 kneeling upside down or goblet kb press x 10/10
4- Split squat Iso Hold x 20" per leg
5- 30" hollow body hold

P2:
EMOM 20'
1- Tripod headstand, kick or press to handstand, lower to floor not to head x 3-5
2- Russian Swing x 30"
3- See-saw kb strict press x 30"
4- Split squat Iso Hold x 20" per leg
5- 30" hollow body hold

Conditioning:
P1:
AMRAP 4'
500m row
40 Shoulder taps
30 abmat situps
20 jumps to a plate or step ups 10/10
Rest 2'
complete the same AMRAP except 8'

P2:
AMRAP 4'
50 DU
20 Burpees to a plate
15 Shoulder to Overhead 40#/25# double kb's
10 toes to bar
Rest 2'
complete the same AMRAP except 8'