Foundational #4A

Final week to improve sled push and lunges; workload increased, recovery slightly reduced. Divide class into 6 zones with 5 athletes each (30 total) or 6 per zone (36 total); scale as needed. Zones should flow in a circuit; pre-set equipment if necessary. Sled push should be intense with increased weight, short pushes, emphasis on speed and acceleration; use "I Go, You Go" every 6m if sleds are limited. Focus on deficit split squats to enhance strength and work rate; ensure full range of motion and weight on front foot. Ski can follow "I Go, You Go" every 20 seconds; alternatively, use rowers or airbikes. Weight recommendations: Sled at competition weight, DB L Raise at light to medium, DB Bulgarian Split Squats heavy, KB Racked Squats medium sized