Warm-up:

Ankles (10)
Hip openers (10)
Imperial walker (10)
Armes circles forward (10)
Armes circles backward (10)
Sun salutation with calf stretches (2)

Getting there:

Mosey to get to the Wall AO.

Main Event:

Around the half-mile wall AO; one group runs ~10min/mile.
The other lets it go and then try to catch up to them before the end of their lap.
Then we exchange. The fast group starts their slow turn and the slow group waits and tries to catch up.
X3

Getting back:

Start fast, slow down every crossroads until back to the AO.

5 min stretch:

Calf stretch on sidewalk
Slow touch-your-toes stretch
Hamstring runner stretch
Quadriceps stretch
IT band stretch
Hip opener stretch

Message:

Welcome back to TwoStep !
Don’t forget to have fun exercising !