The Power House at Highland
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10:00 pm

170102

P1 Strength:
4-5 Sets
5/5 Single leg RDL or Hex Bar Deadlift x 4-8 reps
Reverse Plank x 30"
Parallete or TRX Pushup x 6-8
Rest 30-60" between activities

P2 Strength:
Deadlift
10-1-10-1-10-1
***complete 5 x 3-5 weighted ring dips or strict MU between sets

P1 WOD:
10 intervals of 2' on : 1' off
AMRAP (continue each interval from where you left off)
20 Cal Row
20 Step Ups
20 KB Deadlifts or 10/10 alternating single leg rdl
20 wallball
20 hand release pushups or db chest press
300 single unders or 40 calf raises + 40 mountain climbers

P2 WOD:
10 intervals of 2' on : 1' off
AMRAP (continue each interval from where you left off)
25 cal row
25 box jump overs 24/20"
25 deadlifts (185/125)
25 wallballs (24/16)
25 Hand Release Pushups
75 double unders