The Power House at Highland
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10:00 pm

161121

P1 Strength:
Warmup: mini band goblet squat 1x5 @5212
*Goblet Squat
3x10
Scapular Pushup
3x20
DEADBUG
3x30" or 10 breaths

P2 Strength:
Warmup: mini band goblet squat 1x5 @5212
***2KB Front Squat
3x10
Eccentric Pushup
3x6x6" (3x6 @6012)
DEADBUG
3x30" or 10 breaths
***must have completed Goblet Squat x10 w/100lbs on sight***

P1 WOD:
3RFT
Wall Ball x 30
Hanging knee raise x30
500m row/ 400m run / AB 20 cal

P2 WOD:
3RFT
Wall Ball x 30
Toes to bar x20
500m row/ 400m run / AB 20 cal

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8:05 am

161120

P1 strength:
5 Sets Plate complex
3x [Plate RDL x10 to Curl x10 to Press x5]
*CB squats if pressing is not an option
REST 60"

P2 strength:
5 Sets Barbell complex
3x [Barbell RDL x 10, Hang Clean x5, Front Squat x5, OH Press x5]
*Everyone starts with an empty bar and has the option to progress 10-20lbs each round, DO NOT put down the bar until the set is complete
REST 60"

P1 WOD:
Tabata x5 [15' total]
Row for cals
Russian Twist
Front Plank or shoulder taps
Arch hold

P2 WOD:
Tabata x4 [15' total]
Row for cals
Russian Twist
Pushups
Swimmers