WARMUP 5 fullcourt shuttle runs; 4 sampsons, 4 SEALFIT mobility drills, 4 duck walk seq's, 4 toe touch seq's; arm circles forward & backward, 10 band arcs

WORKOUT (at noon) airsquatx15, backsquat: 45x10, 85x6, 135x4, 155x3, 185x5x3 ** press: 45x12, 65x7, 75x5, 95x3, 110x5x3 ** deadlift 135x7, 185x5, 245x5

CONDITIONING (In late PM) first did half of same warmup as above. Then 5 rounds of 1 min 24" plyo jumps; 1 min pushups; 1 minute rest. 21/33, 20/21, 21/17, 18/15, 22/15

SKILLWORK: Top of pullup hold: 34 s

happy with workout. need to improve my pushups. after 4th round I was thinking "19,13...19,13..." for a mental anchor to shoot for in the last round which helped a lot to have a focus point, and ended up exceeding those.