11/02/2022 - mill - Round and Round
AO: The Mill
When: 11/02/2022
QIC: Beakers
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Jet Setter, Radiant, Beakers
BackBlast:
The Q sheet was open so I was happy to step in and provide something fun for the day… We warmed up tabata with 30 seconds of each movement of jumping jacks, high knees, through the tunnels, arm circles, and a plank. This was repeated 2X for a total of 5 mins.
The Thang:
Do each movement 10 times, repeat each round 4X, then run a lap.
Round 1
Merkin
Shoulder Tap
OH Press
Goal Post Press
Round 2
Pulse Squat
Deadlift
Lunge
Calf Raise
Round 3
Bicycle Crunch
BGS
Box Cutters
Rev Crunches
Round 4
Tricep Kick Back
Bicep Curls
Arnold Press
Snatches
We ended with a prayer, pic, and names.