water chart
Make sure you guys are hydrating all day. These numbers are minimums for someone with low activity levels, water needs increase with energy expenditiure. Train like an athlete, hydrate like an athlete. See you in the gym.

A. H2T

B. SKILL
posture and position
3x
1 min ME dead hang (w/ hollow body)
1 min ME plank (on elbows, feet shoulder width)
1 min ME squat hold (w/ neutral lumbar)

C. CONDITIONING
200 run
1 min rest
30 HSPU
1 min rest
40 sit-up
1 min rest
50 squat
1 min rest
60 double under
1 min rest
70 burpee
-score is total time

D. WARMDOWN
rollout: quads