The Power House at Highland
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7:28 am

150202

P1

A. Four sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
5 L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups

C. Rest 2-3' after B, then:
For time: 
Row 500m
30 walking lunges 
20 burpee pullups. 
30 walking lunges 
Row 500m


P2

A. Four-Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
20 split jumps 10 per leg 

C. Rest 2-3' after completing part B. 
For time:
Row 500 Meters
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
Row 500m