March 9th, 2018 By Sid Vicious

5 of Harrisburg’s finest came out to throw some heavy objects around.  The work out went something like this…

Warmup:

• Mosey to end of parking lot
• High Knees
• Butt Kickers (a.k.a Harrison Butker)
• Ball Kicks
• Arm Circles

The Thang:

Ladder reps 10 X 8 X 6 X 4 X 2 and back to 10

• KB Swing
• KB Waffle Chest Press
• KB Waffle Skull Crushers
• KB Deadlifts
• KB Sumo Squats
• KB Outhouse curls
• KB Side plank rows
• Dips – 1/2 total ladder reps
• Side Lunges – 1/2 total ladder reps
• Yurpees – 1/2 total ladder reps

Moleskin:

• Great work by the pax, we finished the ladder started with 10 and finished with 10
• Extra credit for the pre- workout runners

 

Harrisburg, Harrisburg Iron

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