The Power House at Highland
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2:35 pm

170912

Strength
SL RDL, Barbell
4 x 4/4
Landmine, Barbell if able
4 x 5/5
Front plank w/plate slide
4 x 5/5
PB Lateral roll
4 x 5/5

Conditioning
14' EMOM
1- 7/ea SL Step ups (hold DBall at sternum)
2- 10 Ballslams

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5:00 am

170911

Strength
Clean Deadlift
5 x 3
Banded pull aparts, hollow hold
5 x 12
Half kneeling chop, MB/Wall Ball
5 x 4/4
Lateral line hops
5 x 10" ea

Conditioning
10' AMRAP
12 Burpees
8 Pull ups
12 cal AB or Row
8 DB Power Cleans