COMPETITION – UNILATERAL

Intention: Zone 2 training + strength endurance with a unilateral and balance focus.

Prep: see white board + reverse lunge with knee drive x 10ea, A skips, grapevines.

A) AMRAP 8 – Zone 2 – nasal breathing
– Run 150m (bike 8 cals)
– KB offset rack farmer carry 100m

B) Strength endurance circuit – clock beeps every 90 sec to change stations (18 mins)
** give athletes 3-4 mins to do a ‘practice’ round. Athletes should have weights ready at each station. Have BB set up on rigs so they can warm up on bar (if not using DB).

1. DB walking lunge x 20
2. Heavy Sled push x 25m
3. Standing see saw press x 20 
4. Hand release knee push ups x 15 

C) Ab Finisher – 3 rounds – 20s work / 10s rest = 6 min

– (L) side plank
– supine toe reach crunches 
– (R) side plank
– Mountain climbers