Foundational #23

Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (2 complete circuits)

Class capacity is 30 with 3 athletes per station. Class capacity is 40 with 4 athletes per station

• Zone 1

  Push ups for remainder of time

  • High Plank Alternating Knee Tucks

  • Pushups

• Zone 21:30

  RPE 7

  • Run1:30

    Thay bằng: RowErg / SkiErg

• Zone 3Overhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

• Zone 41:30

  RPE 7

  • Run1:30

    Thay bằng: RowErg / SkiErg

• Zone 5DB DeadliftsThay bằng: KB Deadlift
• Zone 6Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust

• Zone 71:30

  RPE 8

  • RowErg1:30

    Thay bằng: SkiErg

• Zone 8

  Switch legs every 10 reps

  • Kettlebell Step ups

• Zone 91:30

  RPE 8

  • SkiErg1:30

• Zone 10WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats