Stairs and Core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

J&J Stair Workout:

3 rounds of 10 flights as follows:
every step
every step, high knees
every step
every other step
every step
right foot hops
every step
left foot hops
every step
2-legged hop up 2, back 1
1:30 rest

Times:
rd 1 - 1:58
rd 2 - 1:52
rd 3 - 1:59

Corkscrews:

2 x 10/side w/ 35lb plate, :30 rest between sets

Incline Sit-ups w/ Medicine Ball Toss:

3 x 20, :30 rest between sets

10:00 Exercise Bike