The Power House at Highland
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9:03 am

150104

P1

A. 3 sets
Supinated Chinup or Lat Pull Down at 30X1 x 8-10
rest 45"
Upside down kb walk x 30"/'30"
rest 45"
1 or 2-kb single leg dl x 6-8
Rest 45"

B. 20" fast, 40" easy x 8'

C. 5 Sets
10 airsquats
8 Ring Rows
6 Pushups (incline or banded)
Rest 2'
500m row
Rest 2'
1' Forearm Plank


P2.

A. Every 2' for 16'
Clean + Hang Clean

B. EMOM 8' Speed Squat or Deadlift
3 Reps Per minute, focused on quality and torso angle, hamstring/glut activation

C. For time:
5 Rounds
8 KB Swings
4 Burpees
Rest 2'
30 Burpee Pullups
Rest 2'
500m row for time