COMPETITION – UNILATERAL

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. Foot collective balancing, pink block foot arch activation.

3 sets
A1) DB RFESS x 6-8ea (heavy) @31×1
A2) SL hip thrust x 10-12ea (light DB or body weight)

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

– 5 x Burpee broad jump (shuffle back)
– 10 x Ring rows
– 15 x Plate GTOH
– 20 x mountain climbers
– 150m run (8 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!

C) Shoulder finisher: 2-3 rounds (30sec on each then 30s rest, repeat!)
Front raise
Lateral raise
Rear delt flies