The Power House at Highland
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7:22 am

170717

Strength
5-5-3-3-3 Front Squat from Rack - barbell @3131
Rest 30-60"
5/ea SA TRX Row @5111
Rest 30-60"
8/ea PB Lying Opposites
Rest 60-90"


Conditioning
4 Rounds For Time
18 Thrusters 2-DB
15 Burpees
12 Renegade Rows (no push-ups, 6/ea arm)

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7:21 am

170716

Strength
Front Rack Split Squat 4x 5/5 @31X1
SA Slam ball Strict Press 4x 5/5 @3131
SL Hollow Hold 4x 20"/each


8' AMRAP
10-20 Push Ups
50ft Lunge Walk (body weight)
20 Airsquats
50ft Lunge Walk (body weight)