08/03/2022 - mill - Buns, Gut and Guns

AO: The Mill

When: 08/03/2022

QIC: Served


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Served and Beakers


We started with a dynamic warmup: toy soldiers, butt kicks, high knees, lunge with twist and Michael Phelps.

The thing:

6 of each exercise (18 different exercises) for 50 seconds (10 second rest) then run between each Buns, Gut and Guns then repeat until time.

Butt: Dead Lifts, Walking Bridges, Donkey Kicks, Grasshoppers, Single Leg Hip Thrust (each)


Gut: Heel Touches, in & outs, bicycle crunch, leg lift reverse crunch, plank, climb the rope


Guns: Bicep curl, tricep extension w/ pulse, Scarecrow/chicken wings, overhead press, around the world, bent over flies

Run and Repeat


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