Location - Outdoors (stairs)
Equipment - None
Focus - General Conditioning
WarmUp
General mobility and stretches (calf emphasis)
Workout
Climb 500 stairs in total + Max rep Push-Ups at the bottom of each stair climb. ie the bigger the set of stairs you find, the less push-ups you will do.
**Scale Push-Ups with hands elevated on steps.
Recover
Swim/Cold Water immersion.