11/07/2022 - mill - Pyramid Runner’s Strength

AO: The Mill

When: 11/07/2022

QIC: Falls


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Jet Setter


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:


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


Leave a Reply