January 10th, 2018 By Sid Vicious

3 of Harrisburgs finest came out for the smartest workout of the week.  YHC decided the coined work in the bag was on the rotation for today.  The workout went something like this.

The Thang:

**Perform each exercise at each station for 1.5 minutes then move to next station.

Station 1 – Medicine Ball

1. Weighted Superman
2. Lying Chest Toss – control the MB
3. Shoulder Press

Station 2 – resistance band (T25)

1. Band Squat
2. Band Back Fly
3. Squat with Overhead Press

Station 3 – foam roller

1. Foam Roller IT Rolls (L)/(R)
2. Gastroc/Soleus – roll from knee to ankle (L)/(R)
3. Hamstring Rolls – Glute to Knee (L)/(R)

Station 4 – stretch band

1. Clamshells (L)/(R)
2. Side leg stretches (L)/(R)
3. North / South leg stretches (L)/(R)

Station 5 – jump rope 

1. Jump rope

**Once we completed exercise # 1 at all stations we traveled to the bricks and performed the following…

1. Step Ups X 5 (L)/(R)
2. Dips X 10

Back to the same station for exercise # 2, rinse and repeat.

Moleskin:

• Thanks for the opportunity to lead
• Enjoyed the fellowship @Clueless and @Helga
• Extra credit for all the pre-workout runners morning, early bird gets a worm…
• #KeepPounding 2018

 

 

Harrisburg, Warrior One

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