Surf Strength A + Rehab

10 min warm-up: cat-cow, 90/90 hip rocks, glute bridge x 12, Cossack squat x 6/side, bird dog x 10/side

A1. Trap bar deadlift — 4 x 6 @ RPE 6–7 (moderate, learn the pattern)

A2. Pallof press (cable) — 3 x 10/side, slow tempo

B1. Cossack squat (bodyweight, or light goblet) — 3 x 8/side

B2. Half-kneeling landmine press (neutral grip, NOT overhead — stop at eye level) — 3 x 8/side

C1. Single-arm cable row (neutral grip, scap-controlled) — 3 x 10/side @ RPE 6

C2. Dead bug with band anti-pull — 3 x 8/side

D. Cable wood-chop high-to-low — 3 x 10/side at moderate load

Rehab routine appended (30–40 min) or split to PM