Foundational #8A

Emphasis on lactate threshold and muscular endurance with increased running and erg volume. Week three of sequence following a deload week. Maintain energy during 3-minute output periods. Class capacity of 30 with 3 athletes at each station. Pre-set equipment at each zone for simplicity. Rotate to the next zone after each 3-minute effort, completing one circuit. Zones may consist of single exercises or couplets; work includes reps and weight moved. Adjust sled pull lane length as needed. Weight Recommendations: Sled (competition weight), KB Romanian Deadlifts (heavy), DB Snatch (medium to heavy), DB Weighted Situps (heavy), DB Flutter Press (heavy), Wall Balls (competition weight)