May 20th, 2016 By Sid Vicious

6 Harrisburg men got up early on a soggy morning to get a long stronger.  YHC dusted off the birthday beat down and made a few modifications.  The work out went a little something like this…

Warm up

• SSH (ic) X 20
• Windmills (ic) X 15
• Small Arm Circles Clockwise / Counter Clockwise
• Small Arm Circles Clockwise / Counter Clockwise

The Thang

Order

Circuit A – X 10 X 9

Circuit B – 1 minute each exercise

Circuit A – X 8 X 7

Circuit B – 1 minute each exercise

Circuit A – X 6 X 5

Circuit B – 1 minute each exercise

Circuit A – X 4 X 3

Circuit B – 1 minute each exercise

Circuit A

1. Pushup Jack with alternating shoulder tap
2. Body Weight Squat – arms straight out
3. Dips
4. Oblique Knee Tap Plank

–Weight on R forearm L knee to L hand

–Weight on L forearm R knee to R hand

Circuit B

1. KB Single Arm Overhead Press – 30 seconds each arm
2. KB Goblet Squat – 1 minute
3. KB Swing – 1 minute
4. KB Deadlift – 1 minute
5. Lawnmowers – 30 seconds each arm

Mary

• Helga Hula Hoops with KB X 20 each direction

Moleskin:

• Thanks for the opportunity to lead it is always an honor.
• Memorial Day Convergence Murph at Stallings Road Park, 2 sessions 6 and 7am followed by pickup basketball at Harrisburg Elementary outdoor courts at 8:30am
• Look for an e-mail coming out soon about a possible F3 Kannapolis Intimidators game with pregame parking lot workout (summer weekday).
• Good work this morning fellas, way to push…

Harrisburg, Harrisburg Iron

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