The Power House at Highland
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7:15 am

170410

Strength
P1
10' EMOM
1- Front or Goblet Squat x 3-5
2- Strict Pullups with band assistance x 3-5 or bent over row x 6-8 @ 3121
***pause the squats in the bottom 3" on each rep on the squat

P2
10' EMOM
Front Squat
2-2-2-1-1-1-1-1-1-1
***Build to a heavy single for the day
***pause in the bottom 3" on each rep

Conditioning
P1
For time:
300m row
30 Pullups
300m row
25 cal bike or stair
300m row
30 gobet or front squats
300m row

P2
For time:
500m Row
50 Pull ups
500m Row
40 Calorie Bike
500m Row
30 Front Squats (155/105)
500m Row
***use 55% of today's heaviest front squat or 155/105#, whichever is lighter