Date: 2026-01-21
AO: ao-nevermore
Q: Wheelie
PAX: Audit, Wax On, Blip, Slag, Foxtrot
FNGs: None
COUNT: 6
WARMUP:
Good mornings
5-1 motivators
Copperhead merkins
Copperhead squats

THE THANG:
1. Light jog a lap. Quick walk through bleacher steps (no run, no step skips). Out and back.
2. 60 low slow shuffle left leg leading, 60 low slow shuffle right leg leading. Finish lap at moderate pace. Recover ~30s 3. repeat #2.
4. Fast consistent lap, not a sprint. Recover ~30s
5. Bleacher steps, sideways, 1st set of stairs left leg first up, left leg first down. 2nd set of stairs right leg first. Leading leg should do all lifting and lowering. 6. Fast consistent lap. 30s recovery.
7. Repeat starting at #2.

COT:
SMALL FRY : 0 hour for training

Tags: ao-nevermore, Audit, Wax On, Blip, Slag, Foxtrot