April 5th, 2019 By Sid Vicious

6 of Harrisburgs finest came out to lift some heavy objects under Stallings Shelter.  T Claps to Clueless for busting out the Polka/Mariachi country music.  That helped us get through the last few sets.  The work out went something like this.

Warm-ups:

1. Butt Kickers
2. High Knees
3. Ball Kicks
4. Arm Circles

The Thang:

We did a reverse ladder, started with 10 reps down to 4

(10, 9, 8, 7, 6, 5,4)

1. KB Single Arm Overhead Press (L)/(R)
2. KB Swing
3. KB Deadlift
4. Outhouse Curls
5. KB Goblet Squats
6. KB Figure 8’s
7. Lying KB Single arm chest press (L)/(R)
8. Lying Skull Crushers

In between the ladder sets…

1. Air Squats X 10
2. Picnic Table Dips X 10

Mary:

WWII sit ups X 10

Moleskin:

• Thanks for the opportunity to lead, I’ve been slack the last month.
• Great work by the Pax!!!
• Prayers up to @Clueless nephew Davis…
• Life is short play hard

 

 

Harrisburg, Harrisburg Iron

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