08/03/2022 - mill - Buns, Gut and Guns
AO: The Mill
Number of Pax: 2
Number of FNGS: 0
Served and Beakers
We started with a dynamic warmup: toy soldiers, butt kicks, high knees, lunge with twist and Michael Phelps.
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