03/23/2022 - mill - Rain won’t keep us away

AO: The Mill

When: 03/23/2022

QIC: Pilgrim


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Esther, Pilgrim


I guess the beds won out this morning for the Mill ladies. Esther braved the rain, was walking prior to the beatdown, so she was already warmed up and ready to go!

We completed a HIIT with three parts: warm up, HIIT and EMOM.

Warm up – 30 seconds of each exercise with no rest in between. Repeat

Exercises: seal jacks, inchworms, slow mountain climbers and booty kicks

HIIT – 45 seconds of work, 15 seconds of rest. Repeat

Exercises: lateral lunge to single leg hop – right side, lateral lunge to single leg hop – left side, imperial walker with squat, side plank to crunch – right side, side plank to crunch – left side, plank jack to side lift, push up to pike toe touches

EMOM – timer set for 4 minutes

12 burpees or merkins

24 bicycles

We ended with a prayer, picture and names. Loved spending time talking with Esther and catching up!


Leave a Reply