PRACTICE – UNILATERAL

Intention: Functional single leg/arm work for improved core/back activation, helps correct imbalances and improves posture and stability. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density and improve balance and coordination.

Prep: 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, Deadbugs 10. KB swing practice.

GPP – plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps– 30sec/20sec rest
Repeat

3 sets
A1) DB Walking lunge x 20
A2) SA ring row x 8-10 ea 
60sec rest

B) 2 x EMOM 8 – **set clock on interval timer for 45sec work/15sec rest x 8 rounds
**with 8 athletes in the class you will need to set up stations as there will not be enough kettlebells for everyone

2 rounds
Min 1. KB swings (or KB deadlift)
Min 2. Skaters
Min 3. KB gorilla row 
Min 4. Skipping (can do air skipping or KB toe taps)

Rest 2 minutes then repeat