A. H2T

B. SKILL
posture and position
3x
50 sec shamu
10 sec rest
50 sec side plank (lft elbow)
10 sec rest
50 sec side plank (rt elbow)
10 sec rest

C. CONDITIONING
21,18,15,12,9,6,3
OH squat 45/35
ball slam 30/20
-10 min time cap

D. WARMDOWN
rollout: t-spine + quads