The Power House at Highland
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5:50 am

160919

P1 strength:
5 Sets
Strict press X 3-5 or upside down on press X 6-8/e
Rest 30"
S/l RDL X 6/6
Rest 30"
Band resisted bird dog or bird dog on blue side of bosu X 4-6/e
Rest 30"

P2 Strength:
Spend 15' building up to a heavy single strict press
Follow the following sets and reps:
7-5-3-1-1-1-1-1
Complete 3-5 sets of s/l RDL X 6/6 between sets of strict press

P1 WOD:
3 RFT
21 Russian swings, kb deadlifts or banded pull throughs
9 Push press or trx push-ups

P2 WOD:
3 RFT
21 American swings 55/35
9 push press
***push press weight is 90-100% of strict press 1rm from today