COMPETITION – UNILATERAL

Intention: Functional single leg/arm work to improve core/back activation, helps correct strength imbalances and improves posture and stability.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20 deadbugs 5ea

** Run prep should be done after the A series – 10m of each – A skips, butt kicks, grapevine, high knees, hamstring scoops, .

3 sets
A1) DB Reverse Lunge with rotation x 10ea 
A2) KB Gorilla Row x 10ea 

B) Pairs competition – 6 mins per station (60s rest between stations)
P1 does as many reps they can whilst P2 is running or doing carry (record numbers on mini white boards – most reps win!!).

Station 1
P1 Seated box jumps
P2 150m run (timer)

Station 2
P1 Ski jumps 
P2 100m farmers carry (timer)

Station 3
P1 Deadball slams with jump 
P2 150m run (timer)