COMPETITION – UNILATERAL
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.

Intention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.

Prep: mobility for single legs, shoulders and including ankles. SL glute activation. Prep for jumping. Foot collective balancing, pink block foot arch activation.

4 sets
A1) KB SA FR walking lunge x 8-10ea (swap arm halfway)
A2) KB glute focussed SL step down – rig assisted x 10-12ea – 

**A1 – regress to static lunge for beginners
**A2 – keep step down height under 16inch, focus on lengthening and contracting glute.

B) Competition! – 5 Rounds for time: (15 min time cap)

– 5 x DB devil press
– 10 x DB goblet squat
– 15 x Plate GTOH
– 20 x Shoulder taps
– 200m run (10 cals bike)

**Athletes should set up their station in one place (have their DB and plate ready) so that they can transition as fast as possible – it’s competition remember!