COMPETITION – UNILATERAL

Intention: Unilateral loading of the body to enhance stability of the hips, knees, shoulders, and core. This can help reduce injury and improve performance.

Prep: SA hang, side plank, SL glute activation, partner throw and catch – 30 sec each x 3-4 rounds – use a trigger ball.
**1 partner stands on one leg and practices throwing and catching with only one hand, try using the less dominant hand, (can also use a wall to bounce off).
Then switch. Start standing close to each other and then move further away.

3 sets increasing load
A1) BB static Lunge x 6-8ea at 31X1
A2) SA DB bench press x 6-8 ea

B) EMOM 16

1. DB Box Step ups 16″- 20″ box x12-15 reps – 
2. Side plank 30s (R)
3. SA DB alt hang snatch x12 – 
4. Side plank 30s (L)

C) Competition finisher – Partner running – 4-6 rounds – 5-7 mins depending on amount of athletes.
**Partner up with someone that has equal running pace. 2 people running at a time.
**If not running then bike 20 sec sprint for cals – get same cals each round.

100m sprints – I Go You Go!