PRACTICE – UNILATERAL

Intention: Unilateral work to improve L&R discrepancies and greater balance and stability.

Prep: see whiteboard

Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest
Repeat

3 sets
A1) BB/DB reverse lunge x 8ea
A2) SL hip thrust x 10ea
A3) Plank hold x 30sec
Rest 60-90sec

B) 4 x AMRAP 4 – partner ‘I Go, You Go’ – zone 3-4!!

1. MAX cal Ski erg – 3 cal each

Rest 45s

2. 100m Run or 5 cal bike

Rest 45s

3. Sled push and pull – 2 length each (push up, pull back = 1 go)

Rest 45s

4. MAX cal Rower – 5 cal each

** this should be zone 3-4 and feel hard. Sled should be light enough to run with.