🟥 Acid Bath Workout Definition For Time: 500m SkiErg 500m Row 1000m Bike Erg(Sprint Effort) Intention: Pure pain tolerance. All out sprint. Logistics/Subs: If machines are limited, stagger start or create a circuit flow. 📌 Rx for Age GroupsAll Groups: As written. General Warm-Up (7:00) Purpose: Shoulder prep and rapid extension. Slam ball tabata Line complex burpee broad jumps 10 Yoga Push-Ups 10 Push Press 10 Tall Jerks Coach Focus: Vertical dip/drive. Specific Warm-Up / P

🟧 Conditioning (Core/Compete) "Pain Cave" Workout Definition For Time 21-15-9 Thrusters (95/65) 15-12-9 Chest-to-Bar Pull-Ups 15-12-9 Push Ups Intention : Fran-style intensity with added pressing fatigue. Look For: Snaking on the push-ups. Logistics/Subs: Stagger start if Pull-up bars are limited. 📌 Rx for Age Groups 50–54: As written 55–59: 75/55#; Chin over bar Pull-Ups 60–64: 65/45#; Pull-Ups 65+: 45/35#; Jumping Pull-Ups; Box Push-Ups 🟧 Conditioning (Scaled) "Pain Cave