The Power House at Highland
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11:36 am

160621

P1:
4-5 Sets
Front or Goblet Squat 5 @ 3311
Rest 30-60"
Deadbug x 20-40"
Rest 30-60"
Crossover Symetry 90/90 x 5 reps @ 3311
Rest 30-60"

P2:
Front, Back or Box Squat 5/3/1 Week 1
5 @ 55%
5@65%
5@75%
5@85%+
***make sure to use training max for all calculations: training max is 90% of last weeks 1RM

P1 WOD:
3RFT
Row 500m
40 Abmat Situps
30 Airsquats
20 Banded or PVC Good Mornings
Work 6' rest 3' x 3 rounds. Do not start over after each round, continue you where you left off

P2 WOD:
3RFT
Run to Davern and Back via Bayard
40 Abmat Situps
30 Wallball 20/14
20 Good Mornings 75/55
Work 6' rest 3' x 3 rounds. Do not start over after each round, continue you where you left off