01/16/2023 - mill - Full Body Countdown

AO: The Mill

When: 01/16/2023

QIC: Beakers


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Falls, Jet Setter, Beakers


It was a crisp morning, but 3 PAX still gathered for a great workout. We warmed up with stretching, focusing on our shoulders. Next, we did 2 mins of hand release push ups for the FIA Winter Games.

The Thang: We did a full body countdown where we did 10 reps of each, then 8, 6, 4, 2. In between rounds we ran to the end of the overhang and back. The movements:

Renegade Row, Deadlift, Goblet Squat, Chest Press, Bicep Triple, Thruster, Chest Fly, Tricep Kick Back, Glute Bridge, Merkin.

We ended with a 4 min Ab Finisher with 10 reps of each: Side plank dip with a twist R/L, BGS, Reverse Crunch, Box Cutter

Rounded out with announcements, a prayer, and names.


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