Two Steps Forward, Two Steps Back

Mon., Sep. 6, 2021 / 06:00 am - 06:45 am / Medina High School

Shugah

PAX:

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Brutus, Fireball, Focker, Forrest, French Lick, Garmin, Shugah, Squealer, Wall-E

Warm-up:

SSH
Necks
Arm circles
Turn and bounce
Hurdler stetches
Flamingo
Down dog / hip stretches

Workout:

Guardian run – 5 merkins before running to front (2 laps)

Hill series:

sprint up / mosey (or roll if you’re brave and youthful) down
Lunge up / mosey down
Bear crawl up / mosey down
Crab walk up / mosey down
Backwards lunge up / mosey down
Backwards run up / mosey down

We did four series total. We did the first and last series as a group. We did the middle two OYO and modified the crab walk to the beloved Crawl Bears (backwards bear crawl up the hill).

Backwards guardian run: person in back had to backpedal to the front and then turn around to lead the pack in a forward mosey

6MOM:

Bicycle series:

10 slow / 10 fast – 1 set
10 slow / 10 fast – 2 sets (no break)
10 slow / 10 fast – 3 sets (no break)
10 slow / 10 fast – 2 sets (no break)
10 slow / 10 fast – 1 set

COT:

We often grow more from our backwards steps than from our forward ones.