Foundational #9B

Complete each station twice consecutively: 1A, 1A → 1B, 1B → Move to Zone 2. Athletes stay ~9.5 minutes per zone, performing 120 seconds at each station. 25 seconds allocated for switching stations and zones. Complete 2x consecutive rounds at each station and 4 rounds at a zone before moving on. Athletes do not return to a zone once left. Intervals designed for RPE 8; maintain proper intensity. Final week focuses on improving burpee broad jump and sled push. Class capacity: 32 athletes with 4 per station, 8 per zone. Coaching tips - Sled Push: Adjust challenges; aim for 38-50m without 25s rest. Burpee Broad Jump: Use free lanes for a loop, with 2 athletes starting at each end. Weight recommendations: Heavy for KB Reset Swing and Sled Push; Moderate for DB Floor Press & Russian Twist; Moderate for Dual DB Snatch