01/09/2023 - mill - Full Body Burnout
AO: The Mill
When: 01/09/2023
QIC: Falls
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Falls
Jet Setter
Beakers
BackBlast:
Today’s workout was a no running, but get your heart rate up easy kind of workout.
We started with walking lunges to warm up our glutes and quads followed by through the tunnels and arm circles.
The workout was intended to be 3 rounds but we realized pretty early on that wasn’t going to happen and did 2 rounds instead.
Legs:
25 weighted squats
50 weighted alternating lunges
10 jump squats
25 calf raises
Arms:
15 push ups
20 tricep dips with weight
50 arm circles with weight (25 forward and 25 backward circles)
Abs:
25 overhead straight legged sit-ups
25 ab halos
25 dumbbell windmills
50 bicycle crunches
Cardio:
15 burpees
30 second high knees (we just counted to 60)
10 wall balls (wall balls used were 8#, 14# and a 10# slam ball)
50 mountain climbers
We crashed on our mats at the end completely wipes, took prayer requests, prayed and snapped a quick pic before heading out to start our day.