Foundational #11B

Complete each station twice before moving to the next. Sequence: 1A, 1A, → 1B, 1B, → 1A, 1A → 1B, 1B, then move to Zone 2. Each zone for ~9.5 minutes, total of 8 rounds per zone. Focus: Sharpening phase, athletes have trained every skill for at least 4 weeks. Challenge intensity and toughness. Setup: Class capacity is 32, 4 per station, 8 per zone. Coaching Tips: Sled Push with straight arm technique, lighter weight and high cadence. Farmer’s Carry: Fast execution, maximise carry distance using remaining lanes. Weight Recommendations: DB Push Press: Moderate → Moderately Heavy; Sled Push: Light → Moderate; KB Goblet Squat: Moderately Heavy → Heavy; DB Reverse Fly: Light → Moderate; KB Farmer’s Carry: Heavy (Race Weight)