03/23/2022 - mill - Rain won’t keep us away
AO: The Mill
When: 03/23/2022
QIC: Pilgrim
PAX:
Number of Pax: 2
Number of FNGS: 0
Pax Names:
Esther, Pilgrim
BackBlast:
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!
