Round 1 -Quadrupedal motion: travel up the stairs with head pointing up stairs -2 stair repeats -10 fast air squats, 10 lunges -rest 1 min
Round 2 -Quadrupedal motion: travel down the stairs with head pointing up the stairs -3 stair repeats -10 fast jumping squats and 10 fast jump lunges -rest 1 min
Round 3 -Quadrupedal motion: travel down the stairs with head pointing down the stairs -4 stair repeats -10 fast jumping lunges -rest 1 min
Round 4 -Quadrupedal motion: travel up the stairs with head pointing down the stairs -5 stair repeats -10 fast jumping squats and 10 fast jumping lunges