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Friday 10/15/2021

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

Warrior Demo & Timer

1.DB Double Arm Punches | Cardio Upper

2.DB RDL | Resistance Legs

3.Jump Squat Wide to Narrow | Cardio Lower

4.KB Alternating Forward Lunge

5.Seal Jacks | Cardio Total Body

6.Band Overhead Press

7.BOSU Lateral Shoot Throughs

8.Alternating Knee Tap Push-Up

9.Wide Mountain Climber

10.Slam Ball Bicep Curl | Resistance Combo

11.TC Sit-Up + Jump Squat

12.Sand Bag Bent Over Row (Underhand Grip) | Resistance Back

Saturday 10/16/2021

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

1. DB Uppercuts | Cardio Upper

2.DB Squat | Resistance Legs

3.Mountain Climbers | Cardio Lower

4.KB Rack Squat + Overhead Press | Resistance Total Body

5.Jump Squat 180 Degree Rotation | Cardio Lower

6.Band Bent Over Row

7.BOSU Toe Taps Around the World

8.Predator Jacks (Seal Jacks + Depth)

9.Walk-Out Push-up + Jump Squat

10.Slam Ball Alternating Curtsy Lunge | Resistance Legs

11.TC Straddle Jacks | Cardio

12.Sand Bag Clean + Squat | Resistance Combo

Monday 10/18/2021

Egypt | Snake | 12 Stations | 1 Set Per Station | 3 Laps |
Lap 1. :40 Work/:20 Rest, Lap 2 :30 Work/:15 Rest, Lap 3 :20 Work/ :10 Rest
https://premiafitness.com/egypt/

1. DB Squat Pulse In and Out | Resistance Legs

2.DB Renegade Row | Resistance Combo

3.Prone Knee Tucks + Planking Jacks | Cardio Lower

4.KB Burpee + Deadlift | Resistance Total Body

5.Butt Kicks | Cardio Lower

6.Band Curl

7.BOSU Burpee

8.Sprawl To A Squat

9.High Knees Moving Laterally

10.Slam Ball Shoulder Press Standing | Resistance Shoulders

11.TC Lateral Shuffle w_depth (Round) | Cardio

12.Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo