F3 Medina

The Hive

Mon., Dec. 27, 2021

Slow/Fast

Mon., Dec. 27, 2021 / 06:00 am - 06:45 am / Medina High School

Shugah

Warm-up:

  • Motivator (full)
  • Necks
  • Arm circles
  • Turn and bounce
  • Tappy taps
  • Down/up dogs

Workout:

Round 1:
  • 5, 10-count merkins followed by 5 up-tempo merkins (1x followed by 2x)
  • 1- lap guardian run
Round 2:
  • 5, 5-count front raises followed by 10 up-tempo overhead presses (1x followed by 2x)
  • Repeat one round of the slow/fast merkins
  • 1 lap guardian run
Round 3:
  • 10, 10-count squats followed by 10 up-tempo squats (1x followed by 2x)
  • Repeat one round of shoulder slow/fast
  • 1 lap guardian run

6MOM:

  • Freddie Mercury Rising (slow/fast bicycle) – 1x, 2x, 3x

COT:

Decide what to be and go be it.