Stairs, UNC

Stairs I:

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
Total time: 2:03

Active Stretching

Stairs II:

2:00 sprinting stairs, alternating every step, skip step

Tar Heels Medicine Ball Routine w/ 6lb med ball:
See article for explanation of exercises

20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twist
20 x Squat to Press
20 x Medicine-ball Sit-up
20 x Rocky Solo
20 x Toe Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch

Stairs III:

10 rounds of:
Sprint 1 flight, skipping steps
10 push-ups (first three rounds were depth drop push-ups)
Total time: 3:58

Tabata Lateral Bounds:

13, 11, 11, 10, 10, 10, 10, 10

Chin-ups:

5 x Slow as possible from full extension to chest on bar

12:00 Exercise Bike