Focus: Forehand, Marking

Long warmup jog: 5min
Stretch/Actives: 10min
Backhands: 5-10min
GSWAP Forehand: 5min
GSWAP Forehand Throwing: 15min, 20 wrist only throws, 20 wrist only throws further apart, 20 further apart with elbow, 20 more stepping out and pivoting
Go-To: 7min no mark, full speed and get 2 hands on the disc, 8min with a straight-up mark
Marking Demo: 10min, straight up and keys to a solid mark
3-Man Drill: 5min no hands, 5 min with hands
 

Reminders: check emails to confirm spots on team, follow @WBLUltimate, take work off for tournament weekends (Hustle, State), any outstanding registration stuff