Pre-Workout

2,000 m Row

Time cap: 15 min
RPE 10
Go hard but controlled — this is a max effort for today.
Aim to keep your pace consistent from start to finish.

Unilateral work
4 Sets
12 Landmine1-leg rdl R
12 Landmine1-leg rdl L
12 deficit push ups
12 Landmine Oblique Twist

RPE 6-7

Goal & Intensity
-Build single-leg strength, balance, and core control.
-Support injury prevention and improve movement quality.
-Move with control — this is not for speed.
-Keep your hips stable in the single-leg RDL.
-Maintain a strong plank position in push-ups and twists.
-If balance or form breaks down, reduce the load.
Scaling Options
RDL: use lighter weight or bodyweight
Push-ups: remove deficit or go to knees
Twists: reduce range of motion or weight
Goal for Today
Leave the row feeling emptied.
Leave the strength work feeling better than you started — not destroyed.