September 8th, 2017 By Sid Vicious

6 of Harrisburg’s strongest came out to get stronger.  YHC thought of the ladder mixing in some exercises along with KBs.  The work out went something like this.

Warmup:

• Mosey to the end of the parking lot
• High Knees
• Arm Circles
• Butt Kickers
• Rotator Cuff exercises
• Mosey back to the KBs

The Thang:

Ladder with the exercises below starting with 10 all the way down to 2 and back up to 6 reps

1. KB Swings
2. Yurpees
3. Sumo squats
4. Tricep extensions
5. KB Deadlifts
6. Captain Morgans (aka KB Leg Lifts) (L)/(R)
7. KB Upright Rows
8. WWII situps
9. Bridge with KB Chest Press (L)/(R)
10. Outhouse curls

Moleskin:

• Thanks for the opportunity to lead
• Convergence at Rolling Stone tomorrow instead of the normal Sat workout
• Captain Morgans were interesting, it looked like some of us had to much rum the night before
• There was even a Danielson sighting, wax on wax off Harrisburg style…
• Strong work by everyone

 

Harrisburg Iron

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