The Power House at Highland
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4:44 am

170404

Strength
P1
EMOM 12'
1- 30-45" Handstand hold or Straight arm plank
2- Single arm single leg row x 6-8 per arm (contralateral, use prop for stability as needed)
3- 1/2 Kneeling windmill x 5/5
4- PB or TRX Crunch x 10-15

P2
3 Rounds
0-2'
Banded Ring Muscle Up Drill ***use a band that is challenging for 6-10 reps
False Grip Ring Pullups x 3-5 (sub fat grip or sphere pullups if you're short on ring stations)
Or Max Effort Ring MU in 45"
2-4'
Handstand Pushup Negatives x 3-5
Or Max Effort HSPU in 45"

Conditioning
P1
3 Rounds: 30" DU Practice + 6 Burpees or 10 Updowns
25/15 Calorie Row
2 Rounds: 30" DU Practice + 6 Burpees or 10 Updowns
20/10 Calorie Row
30" DU + 6 Burpees/ 10 Updowns
15/5 Calorie Row
***Sub 10 calf raises for DU for lower extremity restriction and 20 shoulder taps for 10 updowns

P2
3 Rounds: 40 Double-Unders, 12 Burpees
50/35 Calorie Row
2 Rounds: 40 Double-Unders, 12 Burpees
35/25 Calorie Row
1 Round: 40 Double-Unders, 12 Burpees
20/15 Calorie Row