The Power House at Highland
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9:00 pm

160425

Strength: 
P1: 
16' EMOM (4 sets each)
1- DB Push Press 10-8-6-4
2- Goblet or BW Split Squat x 8-12 per leg
3- Abstrap hanging knee raises x 8-12
4- Single Leg RDL x 4/4 Contralateral

P2: 
16' EMOM (4 sets each)
1 – BB Push Press x 10-8-6-4
2 – Goblet Split Squat x 5 reps per leg
3- Toes to Bar 2 sets of 3-5 reps
4 – KB Swing x 10-12

Conditioning: 
P1:
0-6'
AMRAP
10 TRX Pull-Ups or 5 Assisted
10 Push Press AC
10/10 Split Squats
@10'
800m row or Juno Run
Max reps walkout to shoulder tap or burpees with hands on box
@20'
Row 500m
20 Abstrap knee raises
Max hollow body hold, active rest in arch
***athletes have 4' to rest after each 6' AMRAP


P2: 
0-6'
AMRAP
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
@10'
1000m row or run to Ford Parkway and Back
Max reps burpees until 6'
@ 20'
Row 800m or Run 800 to Juno and back
20 Toes to Bar
Max Reps of Push-Ups
***athletes have 4' to rest after each 6' AMRAP