12/29/2021 - mill - AMRAP Stations
AO: The Mill
Number of Pax: 3
Number of FNGS: 0
Bravo, Foster, Pilgrim
Three PAX were at the Mill this morning for a station workout. Seven different stations, lots of new apparatus to work with, and a whole body workout awaited! Along with wind….lots of wind…….
We started with a quick warm up led by Bravo – arm circles, Michael Phelps, toy soldiers.
Each PAX started at their own station. Listed were three exercises, and we completed the first exercise listed for one minute, with a 20 second rest period. This gave us enough time to move to the next station, set up for the listed exercise and begin the next minute. We rotated through all seven stations three times for completion of all the exercises listed.
Legs: prisoner squats, hamstring curls with the ball, ball slams
Triceps: overhead extensions with weights, tricep push ups straight arm press backs with bands
Chest: chest press with weights, shoulder taps, merkins
Biceps: hammer curls with weights, curls with bands, in and out curls with bands
Abs: ball roll outs on ball, crunches on ball, J-Lo’s
Back: reverse flyes with weights, lawn mowers with weights, upright rows with bands
Shoulders: front to lateral sweeps with weights, Arnold press with weights, pull aparts with bands
We had 5 minutes to spare so we did three rounds of extra abs for Foster!
Bravo demonstrated her ab combo workout in the picture below. “) She worked arms, chest and abs all at the same time!
We ended with the COT, picture and prayer.