The Power House at Highland
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7:23 am

150112

P1. 

A. Three sets of:
Front squat or goblet squat x 6-8 reps @ 3011
Rest 45-60 seconds
Strict pushups or dips x 6-8 @ 20X1
Rest 45-60 seconds
Toes to bar x 8-10 reps (scale as needed)
Rest 45-60 seconds


B. 10' AMRAP 
5 shoulder to overhead 
10 cal row 
15 airsquats 


Rest 3-4', then 


200 single unders or 400m row 
25 pushups or 50 shoulder taps 
25 one count floor wipers with a 25-45# plate 


P2.

A. 
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest EXACTLY 60 seconds        1b) 4XME UB TTB – rest EXACTLY 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
7 Shoulder to Overhead (155/105 lbs)
250m row 
Compare to 141226 

Rest 3-5' 

Then complete as fast as possible 
100 double unders 
30 ttb 
25 one-count floor wipers with a 25-45# plate 


C. Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm



D. 2' forearm plank
Foam roll lats and upper back 
Pigeon pose 1-2' per side