June 10th, 2016 By Finnegan

4 Men of Harrisburg were not afraid to show up and throw around some iron this morning. Wanted to try to incorporate some new KB routines that looked a lot easier on the video than when we tried them this morning.

No running this morning which made Gamma happy

# Disclaimer

WARM UP

15 SSH

30 sec arm circles in each direction

15 IST

15 Windmill

THE THANG

15- KB  swings (chest high)                                    15- KB Swings (over head)

20 – KB alternate swings (10 ea arm)                   10- KB Rack (Ea arm)

10- KB squat press (ea arm)                                   10- KB Halo (ea direction)

10- KB Lunge single arm swing each side             10- KB Lunge Mason twist (picked specifically for                                                                                      Clueless but he didn’t show)

10- KB single leg deadlift (ea side)

10- KB Turkish get ups (ea side) – Called audible and changed it to 5

15-KB Pull over (on back)        (2 rounds)              10-KB Hammer curl (ea arm)

15- KB Tricep extension    (2 rounds)                       10- KB side crunch (ea side)

15-toe touch crunch  (2 rounds)                              10- Russian twist

10-KB Superman Pulses   (Not possible for this group-opted to not use the KB for this one…..)               15 Outhouse curls

10-KB side plank lifts (ea side)                                 10 – Bridge single chest press

15 – Chest Press

MARY

15 – LBC’s   w/bell                                                     15 – Low flutter w/bell

15 – Squirm                                                               1 minute Plank

10 Pretzel stick each side

MOLESKIN

Great work this morning guys!

I appreciate the opportunity to lead. Good to try some new exercises even though a couple seemed impossible….

Harrisburg, Harrisburg Iron

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