Stairs on Saturday

Guest Star: Cyrille

Warmup:

• 1 km run (carrying a 12kg kettlebell)

 Workout:   Using 8 flights of steps, 80 steps in all.

• Sprint stair ascent *
• 10 Press-Ups
• Sprint stair descent
• Sprint stair ascent 
• Deep Squat hold bottom position - 60 sec
• Rest - 60 sec
• -
• 5 Press-Ups (very slow, very controlled)
• Sprint Stair descent 
• Sprint Stair ascent
• Plank - 1 minute
• Rest - 30 sec
• -
• Stair Climber - ascent 
• Stair Climber - descent
• Rest - 30 sec
• -
• Stair ascent - Crab Walk
• Stair descent - Crab Walk
• Rest - 30 sec
• -
• Piggy-Back Ride w/ partner on back - stair ascent
• Piggy-Back Ride w/ partner on back - stair ascent

Notes:

• * When sprinting do not use handrails.