WARMUP: The Usual
THE THANG: Combined all of my favorites today…

Suicides on Stairs (Suistairs)!!! Each landing was a stopping point and we progressed up the stairs to all 4 landings. At the bottom of the first set we did 10 BBSU’s each time. Then a round of Febreeze – 1:5 Ratio of BBSU’s and Air Press/6 Inches. Went to 10:50.

2nd set of Suistairs with 10 Merkins at the bottom and then Merkin Jax – 1:4 Ratio of Merkins and Plank Jacks. Pyramided up to 5:20 and then back down to 1:4

3 set of suistairs with 10 squats at the bottom and then Dan Taylor’s – 1:4 Ratio of Squats and Lunges. Pyramided up to 5:4 and then back down to 1:4.

Did one more Suistair with no exercise and then ran the big hill we all love back to the flag.

Music: Forrest Frank

MARY: American Hammers
ANNOUNCEMENTS: Truist 5K this Saturday and Murph at Murph City on 5/27 – 6A and 7A start options
COT: Welcome back Wet Bandit!