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Night Hawk Freestyle

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Thursday 7/29/2021

Spartan | 2 Zones | 6 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone |

:30 Work/:15 Rest

https://premiafitness.com/spartan/

Zone 1.

1.1DB Lawnmower Pull

1.2DB Lawnmower Pull

1.3KB Sumo Deadlift

1.4Slam Ball Sit-Up + OHP | Resistance Total Body

1.5TC Push Up (Hands On Round) | Resistance Chest

1.6Sand Bag On Single Shoulder Alternating Leg Lunge | Resistace Legs

Zone 2.

2.1BOSU Burpee

2.2Resistance Band High Knees

2.3Penalty Box 4 Square Jump Squat

2.4Flutter Kicks | Resistance Core

2.5Modified Bench Jumps (On Boxes) | Cardio

2.6Stepper Jumping Jacks | Cardio

Friday 7/30/2021

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

https://premiafitness.com/warrior/

1.TC Sit-Up + Jump Squat

2.SandBag Front Squat | Resistance Legs

3.Burpee + Lateral Schute Through

4.Stability Ball Knee Tuck | Resistance Core

5.BOSU Push-Up + Planking Jack | Cardio Total Body

6.KB Suitcase Row | Resistance Back

7.DB Hook Punches | Cardio Upper

8.Spiderman Push-Up | Resistance Chest

9.Seal Jacks | Cardio Total Body

10.Slam Ball Burpee + Row | Cardio

11.High Knees in Place | Cardio Lower

12.DB Barbarian Squat (Overhead DB Wood Chop Down Into Squat)

Sled Push | Resistance/Cardio Legs

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