warm: foam roll/lacrosse ball soft tissue, glute bridge, band dislocates, band OHS, push ups, light bottoms up presses, prying goblets.
work: 23 minute ladders
in a 1/2/3 ladder, so it looks like:
ended up with 5 ladders + 1 rung of the 6th for:
93 hip thrusts
cool down. nice one.