Who’s scared of stairs

DATE: 2021-07-29
AO: Highlands
Q: Toolbox
PAX: Old Bay, Toolbox
FNGs: None
COUNT: 2
WARMUP: SSH, escalating high knees slow to fast, deep squats, static lunge, WMH, cherry pickers, down dog, calf stretches, mosey around costco parking deck.
THE THANG: 10 box jumps, 1 flight of stairs up and down, 10 box jumps, 10 derkins, 2 flights up and down, 10 box, 10 derkins, 10 heels to heaven, 3 flights up down, box jumps, derkins, heels to heaven, 10 plyo merkins, 4 flights up down, box jumps, derkins, h to h, plyo merkins, twisting h to h IC, 5 flights up down, box jumps, derkins, h to h, plyo, twisting h to h, 10 superman/swimmers IC, 6 flights up down, and lastly all of the above with a deep squat pulse hold with arms raised and 7 flights up and down. mosey back to the parking lot. MARY: bear crawl and crab walk (or walk walk)
ANNOUNCEMENTS: none
COT: sometimes the best things in life are unplanned. Great conversations, changes in work, life, relationships…etc. Be thankful and be prepared. SYITG.