Long mosey lap around the parking lot, circle up for SSH, 5 Burpees OYO, Copper Head Squats, Sun Gods, Michael Phelps

Grab your KBs and mosey over to the lightpole leading to the stairs.

The beatdown is a pyramid of KB exercises, then a lap to the stairs, up, over, down and back.  Method of travel and exercises during the lap will vary.

Pyramid – 7 rounds with a stair lap in between each, on the 8th round it was finish what you can until time.

• 5 thrusters
• 10 goblet squats
• 15 overhead presses
• 20 swings
• 15 curls
• 10 tricep extensions
• 5 thrusters

Rounds 1&2: broad jump to the stairs, up and over, 10 explosive merkins, down the stairs and back.

Rounds 3&4: lunge to the stairs, up and over, 10 tuck jumps, down the stairs and back.

Take a short jogging lap.

Rounds 5&6: bear crawl to the stairs, up and over, 10 squat jumps, down the stairs and back.

Round 7: jog to the stairs, bunny hop up the stairs, over, 5 burpees, down the stairs and back.

Round 8: finish what you can, no time for another lap!

Great work fellas, enjoyed having a big showing for the Forge!