The Power House at Highland
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5:50 am

170419

Strength
P1
16' EMOM
1- Row 12/9 Calroies
2- Alt DB Bench on Foam roller x 6-8 / each arm
3- Bent Over Row x 8-12
4- Rd 1 Hollow body toe touch x 20, Rd 2- Reverse Curnch x 20, Rd 3 -X-Men x 20, Rd 4- X-Men x Max in 1'
***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- Row 15/12 Calories
5-BB Bench x 5-7
3- Bent Over Row x 6-10
4- Rd 1 Hollow body toe touch x 20, Rd 2- Reverse Curnch x 20, Rd 3 -X-Men x 20, Rd 4- X-Men x Max in 1'
***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
For time
500m row
75 Airsquats
50 butterfly situps
25 Burpees

P2
For time
500m row
75 Airsquats
50 Situps feet anchored w/ 5# plate behind the head
25 Burpees