11.19.24 Workout of the Day

2024 Young Life Golf Classic, Oldfield.

Barbell
Strength
A. Clean
5 sets: 1 HPC+ 1 Squat Clean + 1 PC

Conditioning
Team of 2
  AMRAP 10
10 PC (185/125)
  10 Bench Press (185/125)

Midline
3 sets for quality
15 GHD Sit-ups
15 DB Side Bends (50/35)
1:00 low plank

Interval
Conditioning
Team of 2, 3 sets
AMARAP 12
800 m run
Into
60 burpees to pull-up rack
Into
Remaining time max rounds of
5 Box Jumps overs (24/20)
10 KB SDHP (70/53)

Rest 3 minutes

Flow:

800 m run - Together

Burpees - Switch as desired.

KB SDHP- Both work at the same time. Partner 1 does box jumps while partner 2 does high pulls, then switch when both are done.

[Please modify run distance & burpee rep to be completed by the 9 minute mark.]