PRACTICE UNILATERAL

Intention: Single leg strength paired with a heavy floor press. Keep strict on the A1 tempo! Time to get festive with the B series as we work on KB power movements and plyometrics.

Prep: Shoulder, knee & hip mobility, ankle and hip distractions, shoulder cars. Single leg activation – SL sit to stand, banded glute work. Hip power and jumping prep – deadball shoulder overs/pogos/slow burpees.

3 sets
A1) DB RFE split squat x 8-10 e.s – 31X0
A2) DB close grip floor press x 10 – 12
A3) Pallof press with rotations x 8 e.s
Rest 90 sec

B) AMRAP 12 – Christmas Cheer!

– 12 x KB swings
– 12 x burpees
– 12 x KB FR rev lunges
– 12 x squat jumps
– 12 x KB SA clean (6 e.s)