A. H2T

B. SKILL
jump rope
6 min double under focus
Tabata: consistency focus, not about numbers, no mess-ups.

C. CONDITIONING
AMRAP
3 cycles: 5 min work, 1 min rest, 3 min work, 1 min rest, 1 min work
5 overhead squat 135/95
7 burpee box jump over 24/20
-start each cycle where the last one left off, score is total number of rounds and reps across all 3 cycles.

D. WARMDOWN
banded shoulders