We started off out with a generic warm-up, then started jogging up the parking deck stopping at each end for 30 sec handstands on one end and 30 sec wall sit on the other end.  Once we made it to the top we did 10 HC single-leg RDLs, 10 HC side lunge, 10 HC standing knee to elbow (side crunch) then down and back up the 7 flights of stairs.  Next round was arms – 10 plyo push ups on the wall, 10 dips and 10 prone WYs, and back down and up the stairs.  Rinse and repeat one more of each.  Then headed back down the stairs to our mats for some core: 20 HC side plank dips, 20 HC american hammers, 20 HC ankle biters, 20 HC single leg bridges, and 20 HC side crunches.  Finished off with a COT with this excerpt from Paul Tripp – “Real joy is not just a feeling; it is a lifestyle.  It is not the result of things that are happening around me, but a sturdy rest and peace that I bring to the things around me, that change the way I think about and interact with them.”