Foundational #10B

Complete each station twice before moving on. Follow the sequence: 1A, 1A → 1B, 1B → 1A, 1A → 1B, 1B, then move to Zone 2. Spend ~7 minutes in each zone for a total of 8 rounds. Focus on sharpening skills; challenge intensity and toughness. Class capacity: 32 athletes at 4 per station; 40 at 4 exactly, with no more than 8 per zone. Coaching tips for Treadmill Laterals: focus on power; change sides each round. Sled Push: use straight arm technique with lighter weight and high step cadence. Farmer’s Carry: maximise carry distance by looping between two starting points. Weight recommendations: DB Jump Squat: Light; Sled Push: Light to Moderate; DB Seesaw Row: Moderate; DB High Pull: Moderate (two DBs); DB Thruster: Moderately Heavy