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Night Hawk Freestyle

Timer Video

Demo Video

Saturday 11/28/2020

Speedway | Snake | 12 Stations | 1Set Per Station | 4 Laps | :20 Work/ :10 Rest

Virtual Timer

https://premiafitness.com/speedway/

1.Burpee | Cardio Total Body

2.KB Rack Squat | Resistance Legs

3.Pogo Jumps | Cardio

4.DB Bicep Hammer Curls Both Arms | Resistance Biceps

5.Slam Ball Shuffle + Press | Cardio

6.BOSU Close Push-Up (Flat Side) | Resistance Chest

7.TC Toe Taps (Lateral Back and Forth) | Cardio

8.Sand Bag Bent Over Row + Upright Row | Resistance Back

9.Rocking Squat Hold

10.Butterfly Crunch | Resistance Core

11.Prone Donkey Kicks

12.Windshield Wipers | Core Resistance

Monday 11/30/2020

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

:30 Work/:15 Rest

Zone 1. Cardio

1.Suspension Trainer Mountain Climbers

2.Push-Up (Hands Staggered) | Resistance Chest

3.Penalty Box Double Level Icky Shuffle | Cardio

4.KB T-Row + Alternating Single Arm Row | Resistance Back

5.Prone Pogo Jumps

6.Slam Ball Bear Hug Squat | Resistance Legs

Zone 2. Resistance

7.Ladder Double Feet

8.TC DB Shoulder Press (Standing) | Resistance Shoulders

9.Alternating Crab Toe Touch

10.KB Upright Row | Resistance Shoulders

11.Split Jump 3 Set Combo

12.Resistance Band Reverse Lunge

Tuesday 12/1/2020

Wednesday 12/2/2020

Thursday 12/3/2020

Friday 12/4/2020

Saturday 12/5/2020

Sled Push | Resistance/Cardio Legs

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