PRACTICE – UNILATERAL

Intention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.

Prep: Mobility for shoulders, hips, knees and ankles, Activation for feet / big toe, SL glute, quads and trunk rotation.
EXAMPLE only – 6 minutes to get as many meters on the rower as a team, 2 teams / 2 rower ergs. first team members row as fast as possible to get to exactly 100m on rower, if they are over or under that number is the penalty reps of an exercise
eg. rowed 106m, do 6 inchworm, or 99m do 1 inch worm. (capped at 10 max) R1. Inchworms, R2. Squats, R3. Reverse lunges, Burpees.

3 sets
A1) Walking Lunges with rotation x 20m
A2) Seated DB Seesaw press x 8-12 – B) In Partners
**while P1 is rowing for meters, P2 is doing one round of the exercises, as soon as they are finished they swap to rower. Continue until the rower has done 1000m. 8 min cap.

1000m Row – 8 min cap

– 10 DB push press
– 8 DB Sit ups
– 6 hand release knee pushups

Rest 2 min

1000m Ski – 8 min cap

– 10 alt reverse lunges
– 8 Plate GTOH
– 6 Burpees (10 bench burpees)