The first condition of progress is the removal of censorship. -George Bernard Shaw
APK WOD 8-17-12
APK Warm-Up 3- http://americanparkour.com/train/exercises-2/25-exercises/7073-the-apk-warm-up-3
Stair climb conditioning.
Find a set of stairs at least 30 steps tall.
Run up and down at a reasonable pace for 10 minutes.
Do 5 sets of 3 sprints up the stairs with 90 seconds rest between sets
Do 3 sets of 3 two-foot jumps up the stairs, jumping as many steps as possible each time with 90 seconds rest between sets
Do 2 sets backwards QM up the stairs
Conclude with a stretch