COMPETITION – UNILATERAL

Intention: Zone 2 training + strength endurance with a unilateral and balance focus.

Prep: see white board + reverse lunge with knee drive x 10ea, A skips, grapevines.

A) AMRAP 8 – Zone 2 – nasal breathing
– Run 150m (bike 8 cals)
– KB farmers carry 100m

B) Strength endurance circuit – clock beeps every 90 sec to change stations (18 mins)
** give athletes 3-4 mins to do a ‘practice’ round. Athletes should have weights ready at each station. Have BB set up on rigs so they can warm up on bar (if not using DB).

1. Alt BB/DB reverse lunge x 10ea
2. Heavy Sled push x 25m
3. Alt SA DB Snatch x 10ea (or clean and press x 8ea)
4. Push ups x 10

C) Finisher – Dash for Cones

2 teams – team with the most cones wins

**spread out all the coloured cones outside near the entrance gate (driveway)
Have the 2 teams start inside the gym lined up behind each other (roughly 10m away), each team has a box to put cones in
On the command “GO” One person from each team sprints to the cones, grabs one and brings it back and drops in their box
as soon as the cone is in the box the next team member can sprint for the next cone
continue through team members until all cones are gone
team with the most cones wins

If not running, can do bike sprints as a shadow

If it finishes too fast do the best out of 3.