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Tuesday 6/28/2022

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.

1.1Rope Assisted Climb

1.2DB Squat + Lateral Raise | Resistance Combo

1.3DB Overhead Tricep Extension (One Dumbell Paralel) | Resistance Triceps

Zone 2.

2.1Jumping Jacks | Cardio Total Body

2.2TC Prone Hop Over

2.3KB Pulling Jacks

Zone 3.

3.1Slam Ball Curl + OHP | Resistance

3.2Alternating Crab Toe Touch

3.3Alternating Toe Touch Crunch

Zone 4.

4.1Penalty Box Triple Jumps

4.2Ladder Ski Jumps

4.3Prone Tuck Jumps Feet wide

Thursday 6/29/2022

Doubles | 6 Zones | 2 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone  :30Work/:15Rest

Doubles

Zone 1.

1.1DB Renegade Row | Resistance Combo

1.2Skater + Jump | Cardio Lower

Zone 2.

2.1BOSU Squat Hold (Flat) | Resistance Legs

2.2Seal Jacks | Cardio Total Body

Zone 3.

3.1Sit-Up | Resistance Core

3.2DB Punches Incline | Cardio Upper

Zone 4.

4.1Band RDL

4.2KB Swing Overhead | Cardio Upper

Zone 5.

5.1Stability Ball Plank (Elbows on Ball) | Resistance Core

5.2Slam Ball Overhead Shuffle | Cardio

Zone 6.

6.1Sand Bag Clean + Press | Resistance Total Body

6.2Stepper Toe Taps | Cardio