10.28.26 Workout of the Day

Happy Birthday to the one & only, Mr. Josh Simpson, circa 2017, Dafuskie Island.

Barbell
Strength
3 sets :1 Clean Pull + 1 Power Clean, building

Conditioning
"Pyramid Helen"
1200m Run
63 Kettlebell Swing (53/35)
36 Pull Up
800m Run
42 Kettlebell Swing (53/35)
24 Pull Up
400m Run
21 Kettlebell Swing (53/35)
12 Pull Up

Interval
Conditioning
Option 1: Partner, 6 RFT
30 Burpee BJ-Overs (24/20)
30/24 Calorie Row
30 GHD Sit Ups or Med Ball Sit-ups (20/14)

Option 2: Individual, 6 RFT
15 Burpee BJ-Overs (24/20)
15/12 Calorie Row
15 GHD Sit Ups or Med Ball Sit-ups (20/14)
-rest 2 minutes after each round-