Foundational #12A

Focus on sharpening with intensity and skill work. Significant decreases in total volume. Intensity increases with a 2:1 work to rest ratio for improved performance. Athletes switch stations during each interval. Class capacity: 30 athletes with 3 per station. 55 seconds of work in one zone before switching, no consecutive exercises. 25 seconds allowed for switching zones, aim for RPE 9+. Final week of sharpening sequence focusing on Sled Pull, Ergs, and Burpee Broad Jumps. Includes rotating strength elements and accessory work. Weight recommendations: Sled Pull (Competition Weight), DB Tricep Kickbacks (Light to Moderate), DB Bicep Curls (Light to Moderate), KB Goblet Squats (Moderately Heavy), KB Midas Touch (Any weight for targeting)