Foundational #8A

Complete each station twice before progressing to the next. Focus on improving sled pulls and introducing wallballs over the next 2 weeks. Incorporate accessory movements and machine fitness to enhance overall fitness. Divide the class into 8 zones with 4 athletes per zone (total 32 participants). Ensure stations flow in a circuit around the room. Run and Row stations require no rest, only a reduction of pace before moving on. Sled Pull exposes athletes to moving the sled long distances; assist with rope management. For wallballs, if the ball hits the floor, athletes perform 6 GTOH ball slams to re-sync their breathing. Weight recommendations include: KB Hang Sumo & Reverse Lunge: Moderately Heavy to Heavy; Sled Pull: Race Weight; DB 1 Arm Clean & Carry: Moderately Heavy to Heavy; DB Squat Thrust: Moderately Heavy to Heavy; Wall Balls: Race Weight