11/28/2022 - mill - AMRAP Runner’s Strength Workout

AO: The Mill

When: 11/28/2022

QIC: Falls


Number of Pax: 2

Number of FNGS: 0

Pax Names:



Warm-up was 30 seconds of work for each exercise done for a total of 2 rounds:

Jumping Jacks, Walk Outs, Butt Kickers, Air Squats, and Plank Jacks

Once warmed up, we got done to the AMRAPs. Each body group was 10 minutes of work for as many rounds as possible.

Lower Body:

10 of each: Squats, Lunges, Dead Lifts, and Bear Squats

Upper Body:

10 (each side) of: Bicep Curls, Tricep Extensions, Shoulder Taps, Upright Row, Overhead Press


20 Russian Twists, 10 Side Plank Dip (Left), 10 Side Plank Dip (Right), 20 Bicycles, 10 Surrenders

We ran out of time so we couldn’t do the finisher of:

5 minute (EMOM): Complete each number of exercises each minute with the time left over as a rest

8 Mountain Climbers, 2 Burpees, 8 Jump Squats, 2 Squat Thrusts

We finished with COT praying for those who are injured, traveling and/or haven’t been to The Mill in a while.



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