May 8th, 2019 By Sid Vicious

4 1/2 of Harrisburg’s finest came out for the smartest work out of the week.  The 1oth installment of work out in a bag.  Sheep dog joined us after running some.  The work out went something like this.

Warm up:

• High Knees
• Butt Kickers
• Ball Kicks
• Arm Circles

The Thang: Each PAX starts at a different station and completes each station 1-5 for 5 rotations – 2 minutes for each station

Station 1

1. Weighted Superman – medicine ball
2. Lying Chest Toss – medicine ball

Station 2

1. Band Squat – resistance band T25
2. Band Back Fly – resistance band T25

Station 3

1. Foam Roller IT Rolls (L)/(R) – foam roller
2. Gastroc/Soleus – roll from knee to ankle – foam roller

Station 4

1. Clamshells (L)/(R) – stretch band
2. Side leg stretches (L)/(R) – – stretch band

 Station 5

1. Jump Rope

In between stations

• Lunge walk to the bricks
• 10 Air Squats OYO
• Lunge walk back from the bricks

Moleskin:

• Thanks for the opportunity to lead
• Great work by all

Harrisburg, Warrior One

---