Unilateral Control

Warm Up
* 2 min bike
* 2 rounds:
* 10 walking lunges
* 10 glute bridges
* 8 side lunges
* 6 single-leg RDL (bodyweight)
* Barbell prep:
* 8 empty bar back rack reverse lunges
* 6/6 pause reps

STRENGTH
Back Rack Reverse Lunge — 4 x 8/side @ RPE 6–7
Superset:

* DB Romanian deadlift x 10

CONDITIONING
Chipper

700m run (BIG LAP)
40 alternating lunges
30 sit-ups
20 push-ups
10 burpees
700m Run