Foundational #141

Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)

• Zone 1

  Wallballs for remaining time

  • Wallballsmax reps

    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats

  • High Plank Alternating Knee Tucks20 reps

• Zone 2

  Use same sled for push and pull

  • Overhand Sled Push8 m

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Sled Pull8 m

    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull

• Zone 310s

  Sprint, 10s rest, Repeat

  • Nghỉ 10s

  • Row Sprint150 m

• Zone 4

  KB Swings until failure, then goblet squats for remaining time

  • Alt KB Swingsmax reps

  • KB Goblet Squatsmax reps

• Zone 510s

  Sprint, 10s rest, Repeat

  • Ski Erg Sprint150 m

  • Nghỉ 10s

• Zone 6

  • DB Hex Floor Press10 reps

  • DB OH Tricep Extension10 reps