The Power House at Highland
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11:00 pm

160419

P1 Strength:
20’ EMOM
1- Alternating DB Chest Press on Foam Roller or Physioball w/mini band distraction above knees, 8-10 reps per arm
2- russian swings x 10-15 or ballslams x 10-15 or toes to bar x 5-10 for lbr
3- plate jump x 8-10 or step up x 4/4
4- YTW x 5/e w/ yoga balls
5- hollow hold x 20”, hollow hold x 30”, hollow rock x 30” x 2
***progress the hollow body drill across each of the four sets

P2 Strength:
20’ EMOM
1- DB Bench Press x 6-8
2- 10-15 Russian Swings
3- Broad Jump x 2-3 scale to plate jump or step up x 4/4
4- YTW x 5/e w/ yoga balls
5- hollow hold x 20”, hollow hold x 30”, hollow rock x 30” x 2

P1 WOD:
Helen
3rft
400m run or row
21 kb swings, ballslams or wallball
12 pullups or pushups

P2 WOD:
Helen
3rft
run to watson and back
21 kb swings 55/35
12 pullups