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.
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
Zone 4.
Zone 5.
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
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.
2.2DB Power Knee Drive (x 3 Each Side)
Zone 3.
3.2Sand Bag Clean + Press | Resistance Total Body
3.3Stability Ball Leg Raises | Resistance Core
Zone 4.