The Power House at Highland
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7:01 am

161017

P1 Strength:
5 Sets
Goblet Split Squat x 6-12 @ 33X1
Rest 30-60"
Wheel pose x 5 breaths
Rest 30-60"
World's Greatest x 1/1
Rest 30-60"
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at the end of the 5th set, determine a weight that will be challenging for a max effort goblet squat in the rep range of 10-20 reps and complete that at tempo 20X1

P2 Strength:
Front Squat
55% x 5
67.5% x 3
77.5% x 2
87.5% x 1
92.5% x 1
97.5% x 1
102.5% x 1
105% x 1
***only continue to increase if there's no misses
Back Squat x 3-5 @ 65% of today's heaviest front squat

P1 WOD:
10' AMRAP
100 single unders
10 plate OH lunges (5/5)
***sub 250m row or 8 calories AD for jump rope as needed

P2 WOD:
10' AMRAP
30 Double Unders
10 OH Lunges 5/5 @ 135/95
***drop to pads