11/07/2022 - mill - Pyramid Runner’s Strength
AO: The Mill
When: 11/07/2022
QIC: Falls
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Falls
Beakers
Jet Setter
Radiant
BackBlast:
We started with Bear Crawls, High Knees, Thread the Needle and Clam Shells to warm up.
The Thang:
a pyramid workout with each level adding an exercise and a round. Between each level we ran a lap. We didn’t finish the 5th level because of time but felt it was a good workout regardless.
level 1 done 1x:
Sally
level 2 done 2x:
30 second plank
30 second flute bridge
level 3 done 3x:
20 bicep curls
20 overhead presses
20 front raises
level 4 done 4x:
10 of each: skaters, donkey kicks, clamshells, Supermans
level 5 done 5x:
15 sec left plank
15 sec right pkank
10 surrenders
10 lunges each side
10 single leg extension