August 19th, 2016 By Sid Vicious

6 of Harrisburg’s finest got up early for the 3rd rendition of circuit KB’s.  We had a surprise visit from an 18 wheeler who missed the memo about the bridge being out.  The work out went like this…

Warm up

• Mosey to the end of the parking lot
• SSH (ic) X 20
• Windmills (ic) X 15
• Small Arm Circles Clockwise / Counter Clockwise (Palms out)
• Large Arm Circles Clockwise / Counter Clockwise (Palms out)
• High Knees X 10 (L)/(R)
• Mosey back to the KB circle

The Thang

Order

Circuit A – X 10 X 9

Circuit B – 1 minute each exercise

Circuit A – X 8 X 7

Circuit B – 1 minute each exercise

Circuit A – X 6 X 5

Circuit B – 1 minute each exercise

Circuit A – X 4 X 3 X 2

Circuit B – 1 minute each exercise

Circuit A

1. T push up and hold (L)/(R)
2. Body Weight Squat – arms straight out
3. Dips
4. Alternating toe taps – Plank L foot to R hand / Plank R foot to L hand

Circuit B

1. KB Single Arm Overhead Press – (L)/(R) 30 seconds each arm
2. KB Goblet Squat – 1 minute
3. KB Swing – 1 minute
4. KB Deadlift – 1 minute
5. Outhouse Curls

*** 3, 4 and 5 for the last set were shortened to 30 seconds in the interest of time

Mary

• KB Hula Hoops with KB X 10 each direction

Moleskin:

• Thanks for the opportunity to lead, strong work by the PAX.  Way to push.
• #KeepPounding

Harrisburg, Harrisburg Iron

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