Foundational #125

Divide class into 5 groups. Spread groups across 5 zones. Warmup should be quick and simple

• Zone 1Cat-Cow45s5 phút
• Zone 2Sandbag Good Morning45s45s
• Zone 3KB Crossover Deadlift45s45s
• Zone 4Extreme Climber Push-ups45s45s
• Zone 5RowErg45s · RPE 645sThay bằng: SkiErg

Workout features 6 separate stations. Pre-set necessary weights for efficiency. Position DB and KB stations near weight racks for better flow

• Zone 1linh hoạt

  • DB Bent Over Rows20 reps

  • Alt DB Snatcheshết thời gian còn lại

• Zone 2RowErg1:45 · RPE 81:45Thay bằng: SkiErg

• Zone 3

  • Overhand Sled Push10 m

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

  • Jump Squats6 reps

• Zone 4

  • KB Pullover Situp

    NEEDS CHANGED

  • KB High Windmill6 reps

    3x each side

• Zone 5SkiErg1:45 · RPE 81:45
• Zone 6DB Split Squats6 reps · 1:451:45Alternate legs every 6 reps

Coach's preference