The Power House at Highland
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8:36 pm

170502

Strength
P1
EMOM 12'
1- Hang Squat Clean x 3-5
2-30" Slow shoulder taps
3- Mini band glut bridge x 30"

P2
2 Clean Pull + Clean
7 Sets
2' Rest between sets
***work to a max
***start at 80%


Conditioning
P1
10 x 12 calorie AB sprint
***rest 60-90" between efforts

P2
3 Sets:
15 S/A DB Press per side
15 S/A Half Kneeling DB Row Per Side
300ft Single KB Front Rack Carry per arm (55/35#)
40 Banded Pull Aparts in Hollow body
40 AbMat Sit-Ups

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8:34 pm

170501

Conditioning
P1
3 Rounds For Time
10 S2OH 95/65#
20 kb deadlifts, banded pull throughs or banded good mornings
30 Wallball

P2
3 Rounds For Time
10 S2OH 95/65#
20 American Swing
30 Wallball 20/14

Strength
P1
3-4x
Split Squats Goblet x 6-8/ea
200ft farmer carry AHAP '

P2
3-4x
RFE Split Squats Back Rack x 4-6/ea
200ft farmer carry AHAP