Foundational #9B

Class capacity: 32 athletes, 4 per station, 8 per zone. Athletes stay 10 minutes, performing 50s at each station with 20s to switch. Complete 4 rounds at each station and 8 rounds per zone, no returns. Intervals designed for RPE 9; athletes should give maximum effort. Focus on Sled Push, Burpees, and varied strengths this phase. Zone 1: Station 1A - competition weight; Station 1B - max burpees. Zone 2: Sled push sprint for speed, followed by sit-ups to glute bridge for core strength. Zone 3: Thrusters for max reps and intense row erg, alternating push and pull stations. Zone 4: Heavy deadlift to high pull, targeting shoulders and posterior chain. Recommended weights: KB Racked Carry - competition weights; Sled - 2-4 light plates; DBs - medium weights; KB DL to High Pull - competition weight