COMPETITION – UNILATERAL

Intention: Unilateral exercise to improve balance, stability and core engagement and is important for improving imbalances on left and right sides!

Prep: trigger ball release for the pecs, glute med and TFL. SL glute & quad activation, adduct / abduct. Clean prep/practice.

** Start light on forward lunges as we haven’t done a lot of them lately. If a client has a knee injury or is getting knee pain in forward lunges, swap to a reverse lunge.

3 sets
A1) DB/BB alternating forward lunge x 6-8ea @31X1
A2) DB lat pullover x 10-12

B) Pyramid 2 x AMRAP 10 (22 min) 
with 2 min rest

**First AMRAP ascending, second AMRAP descending.
Start with 2 reps of each, increase by 2 each round.

**If you get to 16 reps in the first 10 min AMRAP, you will start the 2nd 10min AMRAP at 16 reps and reduce by 2 each round.

– Competition – aim to get to zero in the 2nd AMRAP.

1. DB hang cleans 
2. DB renegade rows (regression tripod row)
3. DB goblet squat
4. DB sit ups