Foundational #2B

Focus on Burpee Broad Jumps and Sled Pull for 3 weeks with supplemental movements. Skiing and running included in the sequence. Class capacity is 32 for 4 people per station and 8 per zone; 40 for 5 per station and 10 per zone if warmup accommodates. Athletes spend ~8 minutes per zone, performing 85 seconds at each station, with 30 seconds to switch. Complete 2 rounds at each station and 4 rounds per zone; no return to previous zones. Intervals aim for RPE 7-7.5 for intensity. Example: 1A, 1B, 1A, 1B leads to moving to Zone 2. Full Body Sled Pull: focus on hinge and hip drive; moderate sled weight with emphasis on rope management. Burpee Broad Jump: concentrate on hip opening, continuous broad jumps for 5 repetitions. Weight recommendations: DB Push Press, Sled Pull, Racked Kneel to Stand - Moderate; Tightrope Deadlift - Moderately Heavy to Heavy