November 6th, 2020 By Clueless

16 Faithful for one of the workout favorites… KB Friday. @TBone, looking out for the health of the PAX, graciously handed off the Q this morning. @Wexler stepped up to take the lead, but the @Clueless clan had other ideas…

#Disclaimer… and no running

Warmorama – SSH ICx15, Windmill ICx10, IST ICx10, TempoMerkin x5

Thang: Revolving reps of three exercises in 12, 10, 8 rep climbs… introducing a new exercise into the group of 3 after each set:

• Plank to Upright Row
• Overhead Tri Ext
• Crush curls
• Thrusters
• Sumo Squats
• Side Tri raise
• Reverse Curls
• Step back lunge
• Merkin w/ side row
• Bridge position chest press
• Bent over row
• Lawnmower

Mary: Low fludder x20 (Pancake), Crunchy Frog x20 (Expresso), W x10

COT

Great work! An honor to lead!

Keep pushing – Clueless

Harrisburg, Harrisburg Iron

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