Links

Wednesday 1/19/2022

Yellow Jacket | 6 Zones | 1 Set Per Station | 2 Laps Per Zone | :40 Work/ :20 Rest
https://premiafitness.com/yellowjacket/

Zone 1.

1.1KB Sumo Deadlift

1.2Prone Pogo Jumps

Zone 2.

2.1Slam Ball Bicep Curl | Resistance Combo

2.2Predator Jacks (Seal Jacks + Depth)

Zone 3.

3.1DB Overhead Tricep Extension (One Dumbell Paralel) | Resistance Triceps

3.2Penalty Box Triple Jumps

Zone 4.

4.1TC Side to Side Leg Raises

4.2Burpee + Broad Jump

Zone 5.

5.1Alternating Crab Toe Touch

5.2DB Skier Swings

Zone 6.

6.1BOSU Alternating Staggered Squat

6.2High Knees Moving Laterally

Thursday 1/20/2022

Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

Night Hawk Freestyle

Zone 1.

1.1Suspension Trainer Inverted Row (Overhand Grip)

1.2DB Reverse Lunge Alternating + Lateral Raise | Resistance Combo

1.3Slam Ball Curl + OHP | Resistance

Zone 2.

2.1TC Sit-Up + Jump Squat

2.2DB Power Knee Drive (x 3 Each Side)

2.3Criss Cross Jacks

Zone 3.

3.1Rocking Squat Hold

3.2Sand Bag Clean + Press | Resistance Total Body

3.3Stability Ball Leg Raises | Resistance Core

Zone 4.

4.1KB Ribbon Chops

4.2Burpee + Lateral Schute Through

4.3KB Alternating Single Arm Cross Swings