STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.
- Goal: "Mind-muscle" connection, perfectly flat back on RDLs (no flexing through the spine)

CONDITIONING
AMRAP 12:
1 Rope Climb
50 Meter Sled Push (moderate weight)
- Goal: 6+ rounds with a tough but sustainable pace.
Rx+: Legless Rope Climb

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.
*Between each set complete 50 Flutter Kicks

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