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Night Hawk Freestyle

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Friday 2/26/2021

Torpedo | 12 Stations | 3 Sets Per Station | 1 Lap | :30 Work/ :15 Rest

https://premiafitness.com/torpedo/

1.Suspension Trainer Prone Leg Spread + Knee Tuck

2.Slam Ball Shuffle + Press | Cardio

3.Windshield Wipers | Core Resistance

4.Ladder Hop Scotch With Depth

5.DB Ballistic Row (Single DB Alternating catch Bent over row)

6.3 Lunge Pulse + Split Jump

7.TC Plank + Knee Drive (Feet On Flat)

8.KB Wood Chops x3 Each Side

9.Cones Walking Low lunge Forward and Backward

10.BOSU Straddle Jacks With Depth

11.Sand Bag Clean + Burpee | Cardio

12.Hurdles Lateral Shuffle | Cardio

Saturday 2/27/2021

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

https://premiafitness.com/speedway/

1.Suspension Trainer Reverse Gator Chomps Alternating Arms

2.Slam Ball Swings (Overhead) | Cardio

3.Russian Twist | Resistance Core

4.Ladder Lateral Shuffle

5.DB Goblet Squat + Transverse Press

6.Walk-Out Push-up + Jump Squat

7.TC Jump Squat On Squat Off | Cardio

8.KB Bicep Curl | Resistance Biceps

9.Cones Forward Run + Back Pedal

10.BOSU Prone 3 Way

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

12.Hurdles Forward Jumps | Cardio

Monday 3/1/2021

Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

https://premiafitness.com/nighthawk/

Zone 1.

1.1Suspension Trainer Skull Crusher | Resistance Triceps

1.2Slam Ball Overhead High Knee | Cardio

1.3Reverse Crunch | Resistance Core

Zone 2.

2.1Alternating Knee Tap Push-Up

2.2DB Sumo Squat W/ 3 Sec Pause (1 DB)

2.3Ladder Double Feet

Zone 3.

3.1TC Lateral Shuffle Quick (Round) | Cardio

3.2KB T-Row + Alternating Single Arm Row | Resistance Back

3.3Cones Lateral Shuffle

Zone 4.

4.1Hurdles Forward High Knees | Cardio

4.2Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo

Tuesday 3/2/2021

Wednesday 3/3/2021

Thursday 3/4/2021

Friday 3/5/2021

Saturday 3/6/2021

Sled Push | Resistance/Cardio Legs

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