The Power House at Highland
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10:48 am

170415

Strength
P1
16' EMOM
1- 45" Double under practice or 30" sprint on bike or row
2- Alt DB Bench on Foam roller x 6-8 / each arm
3- Bent Over Row x 8-12
4- Deadbug x 30"
***Complete the first three rounds following the reps above. On the last round complete as many reps as possible for each activity in the minute.

P2
16' EMOM
1- Double unders (Goal is 50 reps unbroken but do not exceed 45" of effort)
2- BB Bench x 6-8
3- Bent Over Row x 8-12
4- Deadbug x 30"
***Complete the first three rounds following the reps above. On the last round complete as many reps as possible for each activity in the minute.

Conditioning
P1
4 Rounds:
10 Burpee Step Ups (5/5
10 Wallball
15 KB Swings Russian or Banded Pull Throughs
400m Run, Row or .5mile bike

P2
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Wallball
16 KB Swings 55/35
400m Run, Row or .5mile bike