Warm up:
arm circles f/b
Cherry pickers
Stretch
The Thang:
3 rounds of AMRAP (see pictures for those)
Round 1: before the AMRAP: abc legs
After the amrap: climb big steps 3x
Round 2: before- Arm-ageddon
After- run small stairs 3x
Round 3: before- crockpot squats
After- walk stairs once
Stretch
Cot: welcome to September! These fall months can be really busy for us; take time to slow down and relax a bit, follow the advice on the picture
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