The Power House at Highland
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11:00 pm

160831

P1 Strength:

3-5 Sets
10-15 TRX Pullups
Rest 30-60"
Reverse Plank x 30-90"
Rest 30-60"
Sumo Stance MB or band resisted good mornings x 8-12
Rest 30-60"

P2 Strength:
3-5 Sets
10-15 False Grip Ring Rows
Rest 30-60"
Ring Dips x ME @ 3311
Rest 30-60"
Sumo Stance BB good mornings x 6-8
Rest 30-60"

P1 WOD:
AMRAP 12'
7 Renegade Row
50 Single Unders
20 r leg only
20 l leg only
50 backwards single unders
***sub 400m row for lower leg restriction

P2 WOD:
AMRAP 12'
7 Bear Complex 95/65
35 Double Unders

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6:00 am

160830

P1 Strength:
20' EMOM
1- MB Squat Clean and Toss over shoulder x 2/2
2- DB Chest Press on Foam Roller x 10-15
3- 60" AD or Row
4- Hanging knee raises
5- rest

P2 Strength:
20' EMOM
1- MB Squat Clean and toss over shoulder x 2/2
2- Hand Release Pushups x 20/15
3- 60" stair sprint or incline treadmill run
4- Toes to bar x 10-15
5- rest

P1 WOD:
3 rounds for time
8/8 Mountain climbers
4/4 MB OVer Shoulder
16 Updowns

P2 WOD:
3 rounds for time
MB Step up alternating legs, mb held at sternum height x 8/8
MB Over shoulder x 4/4
25 burpees