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Friday 9/17/2021

Warrior | x12 Stations | x 1 Set Per Stations | x 3 Laps | :30 Work/:15Rest

1.Jump Squat 180 Degree Rotation | Cardio Lower

2.Sand Bag On Single Shoulder Alternating Leg Lunge | Resistace Legs

3.x4 Heel Taps + x4 High Knees | Cardio Lower

4.Slam Ball Over Shoulder Drop | Resistance Total Body

5.DB Hook Punches | Cardio Upper

6.Leaning Lunge + DB Row

7.Prone Knee Tucks + Planking Jacks | Cardio Lower

8.DB Seated Arnold Press

9.Burpee | Cardio Total Body

10.KB Single Arm Deadlift

11.KB Single Arm Deadlift

12.Skater | Cardio Lower

Saturday 9/18/2021

Speedway | Snake | 12 Stations | 1Set Per Station | 4 Laps | :20 Work/ :10 Rest
https://premiafitness.com/speedway/

1. Seal Jacks | Cardio Total Body

2.SandBag Front Squat | Resistance Legs

3.Moving Extended Planks

4.Slam Ball Drop Squat + Catch | Resistance Legs

5.DB Uppercuts | Cardio Upper

6.DB Sumo Squat + High Pull | Resistance Combo

7.Burpee + Lateral Schute Through

8.Kneeling To A Squat

9.Lateral Lunge + Jump Squat

10.KB Single Arm Twisting Row

11.KB Single Arm Twisting Row

12.Jump Squat + Split Jump Alternating legs | Cardio Lower

Monday 9/20/2021

Kraken | Snake | 12 Stations | 2 Sets Per Station | 2 Laps | Set #1 :25 Work/ :10 Rest/ Set #2 :20 Work/:15 Transition
https://premiafitness.com/kraken/

1. Alternating Lateral Lunge Hop

2.Sand Bag Bent Over Row (Neutral Grip) | Resistance Back

3.Split Jump + Burpee

4.Slam Ball Curl + OHP | Resistance

5.DB Jumping Jacks | Cardio

6.DB Tricep Extension

7.Predator Jacks (Seal Jacks + Depth)

8.Alternating Knee Tap Push-Up

9.Flutter Kicks | Resistance Core

10.KB Single Arm Rack Squat + Press   (Switch Sides For 2nd Set)

11.KB Single Arm Deadlift (Switch Sides For 2nd Set)

12.Plank Opposite Arm to Leg Touch | Resistance Total Body