Foundational #11B

Class capacity is 30 athletes: 3 per station, 6 per zone. Athletes stay at each zone for 8 minutes, performing 85 seconds at a station with 35 seconds to switch. Each athlete completes 2 circuits on each station and 4 rounds in each zone, with no return to previous zones. This week focuses on Sled Push, Racked Lunge, Burpees, and includes rotating skills and accessory work. Zone 1: Station 1A with competition weight; scaling allowed to a single KB goblet grip; Station 1B for burpees. Zone 2 features a couplet focusing on chest, shoulders, and core strength. Zone 3 aims for competition weight and strong rowerg efforts. Zone 4 involves tightrope deadlifts alternating legs every 5 reps, with a threshold ski effort. Zone 5 incorporates running and side plank hip raises, alternating 8 reps per side for the duration. Recommended weights: KB Lunge - competition weights; DB Thruster and Bent Over Row - medium-heavy; Sled - competition weight; KB Tightrope Deadlifts - should feel heavy