Foundational #3B

Week 3 focuses on improving wall balls and burpee broad jumps. Rowing and running remain constant with increased volume per round. Class capacity is 32, using 4 athletes per station and 8 per zone. Athletes stay at each zone for 10 minutes, switching stations every 1:55 seconds. They have 35 seconds to switch stations and complete a total of 2 x each station and 4 rounds per zone. Athletes only work in a zone once, enhancing focus. Intervals are designed for RPE 7.5, encouraging controlled effort. Only rest during assigned breaks in the zone. Each station is completed twice before moving zones. Weight recommendations: DB Thrusters - Medium Weight; KB ½ Kneeling Woodchop - Light to Medium Weight; Dual KB Deadlifts - Heavy (Competition Weight)