11.5.24 Workout of the Day

843 Hilton Head 1/2 & 1/4 Marathon crew

Barbell
Conditioning
Team of 2
5 RFT
6 Rope Climbs
24 DL + 18 HPC + 12 S2OH (185/125)

-Split reps how feel fit.-

Strength (Accessory)
Strict Press
Take 10-12 minutes to establish a heavy triple.

then

Push Press
2x 25 Unbroken

Interval
Conditioning
4 sets for max reps (1:00 on/1:00 off)
Station 1: Max calorie ski or bike
Station 2: Max Box Jumps (24/20)
Station 3: Max DB Alt Power Cleans (50/35)
Station 4: T2B / Hanging knee raises/candlesticks

Strength & Midline
3 Rounds
15 DB Pull Throughs (50/35)
15 DB Side Bends (each side)
15 DB Tempo DL (3 second down, explode up)