STRENGTH
Split Jerks: 6 x 2 @85%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 6 working sets with great footwork, lockout and leg drive.

CONDITIONING
AMRAP 12:
15 Abmat Sit-ups
15 KBS (53, 35)
15 Burpees
- Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.