Surf Strength B + Rehab

A1. Reverse lunge — 4 x 6/side @ RPE 7–8

A2. Med ball rotational scoop throw — 4 x 5/side, max intent

B1. Single-leg RDL — 3 x 8/side, heavier KB

B2. TRX row feet-elevated — 3 x 10

C1. Side plank top-leg abduction — 3 x 35s/side

C2. McGill curl-up — 3 x 10/side

D. Sled push — 4 x 40 yd

ADD: Back extensions on GHD or 45° bench — 3 x 12 (MTNTOUGH low-back endurance emphasis)

Rehab appended