PRACTICE – 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 focus
Run 200m (bike 10 cals)
Pinch grip plate carries 40m 

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.

1. ALT Forward lunge / backward lunge x 5ea 
2. Heavy Sled push x 25m (2 lengths)
3. DB Incline Press x 10 @2020
4. Ring rows x 10 @3011

C) 30 sec on/30 sec off – 3 rounds
Partner plank hand taps