The Power House at Highland
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10:00 pm

161229

P1 Strength:
5 Sets
DB Goblet Split Squat x 4-6/e
Strict Pullups x 4-8 reps (preferably band assisted or negatives as opposed to TRX)
***need to have 45" active shoulder hang + 10 scap pullups for bar pullups

P2 Strength:
Front Squat
10-1-10-1-10-1
Between sets complete strict pullups, 5 x 4-8 reps

P1 WOD:
EMOM 12'
1- 15/12 cal row
2- max wallball in 60"
Rest to 16'
@ 16'
30-20-10
Walking Lunges
Shoulder Taps or Russian Swings

P2 WOD:
EMOM 12'
1- 15/12 cal row
2- max wallball in 60"
Rest to 16'
@ 16'
30-20-10
Split Jumps
American Swings 55/35

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7:26 am

161228

P1 Strength:
4 sets
Single arm kb front squat x 4/4 @ 3311 or OH Squat @ 3511
Rest 60"
Counterbalance lateral lunge x 5/5
Rest 60"
PB Reverse Hyper x 15
Rest 60"

P2 Strength:
4 Sets
OH Squats x 4 @ 3511
Rest 60"
Cossack squat aka lateral lunge x 5/5
Rest 60"
Reverse Hyper x 15
Rest 60"

P1 WOD:
25 calories as fast as possible
90" rest
200 single unders or 25 updowns
90" rest
25 calories as fast as possible
90" rest
200 single unders or 25 updowns
***calories can be done on a bike, rower or stairs

P2 WOD:
25 bar facing burpees
90" rest
25 bar facing burpees
90" rest
200 DU for time
***note times to complete each set of bar-facing burpees