The Power House at Highland
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7:01 am

170507

Conditioning
P1
AMRAP 15'
5 Pushups
10 TRX or Jumping Pullups
15 Cal or Run to Watson
***the first set should be movements that the athlete can complete unbroken. for athletes with some pullups but not sets of 15, switch the reps for them so they are doing 5 pullups + 10 pushups + 15 calories

P2
AMRAP 15'
10 Dips
15 Pullups
20 Cal AB or Run to Niles
***the transition from the bike to the dips is going to be the most difficult piece here as breathing in the bottom of the dip is notoriously difficult. pace the end of the bike a bit to set up the next round.

Strength
P1
3-5x
S/A DB Bench x 10/10
MedBall or DBall Squat x 6 reps @ 35X5
15-20 Banded Good Mornings

P2
3-5x
S/A DB Bench x 10/10
MedBall or DBall Squat x 6 reps @ 35X5
8 Barbell Good Mornings