July 21st, 2017 By Sid Vicious

10 of Harrisburg’s strongest came out to get stronger.  YHC pulled in the parking lot and the moon looked really cool, just a bit of a cresent exposed.  The workout went like this.

Warm Up

• Mosey to end of parking lot, circle up
• High Knees
• Butt Kickers
• Arm Circles
• Rotator Cuff stretches

The Thang

First Round – total of 8 minutes (Completed 2 sets)

Even Minutes – Complete 3 exercise less than a minute, rest the last 10-15 seconds

1. 5 American KB swings
2. 5 KB high rows
3. 5 KB squat thrusters

Odd Minutes – Complete 3 exercise less than a minute, rest the last 10-15 seconds

1. 5 Lunges R leg (KB racked L shoulder)
2. 5 Lunges L leg (KB racked R shoulder)
3. 5 pushups

Second Round (Completed 2 sets)

1. KB Deadlift X 10
2. Push ups X 10
3. KB High Rows X 10
4. Push ups X 10
5. 1/2 Ass KB Swing (Coined for Solo Cup)
6. Push ups X 10
7. Sumo Squats X 10
8. Push ups X 10
9. Lawn Mowers (L)/(R) X 10
10. Curb Dips X 10

Mary

• KB Sit ups X 15
• WWII Sit ups X 10 ( 2 sets)
• Ball
• Around the World

Moleskin

• Thanks for the opportunity to lead
• Great work by all
• Extra credit to @Clueless and @Sid Vicious for prerun

 

Harrisburg Iron

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