March 4th, 2016 By Diesel

5 posted for a KB workout to start this beautiful Friday.

Warm Up
SSH x 10
IST x 10
Windmill x 10
5 burpees OYO

The Thing
Line up the weights 45-30-25-20-15
One core exercise on the ground and work through each weight and rep
45=5 reps
30=7 reps
25=9 reps
20=11 reps
15=13 reps
45 reps down
45 reps back
Total=90

1) LBC Core- KB Curls down (45lbs to 15lbs) and back (15lbs to 45lbs)
2) Flow Flutter/Dolly – KB Sumo Squat down and back
3) Rev Crunch- KB Tri-Ext down and back
4) Squirm – KB Deadlift down and back
5) Pax core option- KB Curls down and back

450 KB reps and too many core reps to count

Mary
5 Burpees OYO

COT
Lord’s Prayer

Moleskin

• Thank you for the opportunity to lead this morning. With your YHC a little under the weather, I tried to slow it down today. Core work and some KB exercises.
• I thought there was a road closure to the middle school when I saw Solo Cup pull in the lot. Pleasant surprise. Good luck to you tomorrow at the Corporate Cup and all others running as well.
• Harrisburg 5k April 9th, 2016
• Enjoy your weekend!

Harrisburg, Harrisburg Iron