The Power House at Highland
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7:57 am

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Strength
P1
Kang Squats or Counterbalance Squats
5 Sets of 8-15
***cb squats @ 3311
***30" active shoulder hang between sets

P2
Kang Squats
1st set : 10-12 reps
2nd set: 8-10 reps
3rd-5th set: 6--10 reps
***load for this should start at 35% of 1rm back squat or lighter
***complete 8-12 strict chest to bar pullups between sets, do not scale reps or rom down, use assistance as needed to build capacity in the upper back

Conditioning
P1
300ft farmer carry (down and back in thr front x 3)
30 alternating reverse lunges with one of the db's or kb's in a goblet position (15/15)
200ft farmer carry (down and back x 2)
20 alternating rev lunges w/ kb or db
100ft farmer carry
10 alternating rev lunges w/ kb or db

P2
300ft farmer carry (down and back in thr front x 3)
30 alternating reverse lunges with one of the db's or kb's in a goblet position (15/15)
200ft farmer carry (down and back x 2)
20 alternating rev lunges w/ kb or db
100ft farmer carry
10 alternating rev lunges w/ kb or db
***recommended load is 70/50# or higher for this