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Riverdale Kiosk

Rhinofit Kiosk for Riverdale

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Thursday 6/10/2021
Stampede 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 2 Laps Per Zone | 2 x Through | :20 Work/:10 Rest (1:00 Half Time)
https://premiafitness.com/stampede/
Zone 1.

1.Rope Overhead Tricep Extension

2.DB Upright Row | Resistance Shoulder
3.BOSU Squats (Flat) | Resistance Legs
Zone 2.
4.Criss Cross Jacks
5.3 Lunge Pulse + Split Jump
6.180 Jump Squat + Burpee
Zone 3.
7.Spiderman Push-Up | Resistance Chest
8.KB Suitcase Row | Resistance Back
9.DB Barbarian Squat (Overhead DB Wood Chop Down Into Squat)
Zone 4.
10.Fast Feet + Sprawl | Cardio
11.Slam Ball Drop Off Jump Squat
12.Sprinter Crunch | Resistance Core
Friday 6/11/2021
Warrior | x12 Stations | x 1 Set Per Stations | x 3 Laps | :30 Work/:15Rest
https://premiafitness.com/warrior/
1.DB Standing Shoulder Press 1/2 press to a full press | Resistance Shoulder
2.Step Through Lunge Right Leg
3.Step Through Lunge Right Leg
4.Burpee + Reverse Burpee
5.DB Sumo Squat W/ 3 Sec Pause (1 DB)
6.Prone Tuck Jumps Feet wide
7.Stepper Lateral Jumps | Cardio
8.Slam Ball Overhead Shuffle | Cardio
9.Lying Leg Raises | Resistance Core
10.KB Swing Overhead | Cardio Upper
11.Sand Bag Clean + Squat | Resistance Combo
12.Ladder Double Feet
Saturday 6/12/2021
Speedway | Snake | 12 Stations | 1Set Per Station | 4 Laps | :20 Work/ :10 Rest
https://premiafitness.com/speedway/

1. DB Front Squat

2.Heel Taps | Cardio Lower
3.Push-Up (Hands Staggered) | Resistance Chest
4.Prisoner Jump Squats | Cardio Lower
5.DB Shoveling
6.x4 Shuffles + x2 Split Jumps | Cardio Lower
7.Stepper Reverse Steps | Cardio
8.Slam Ball Squat + Duck Walk | Resistance Legs
9.Russian Twist | Resistance Core
10.KB Ribbon Chops
11.SandBag Reverse Lunge Alternating Leg With Alternating Twist | Resistance Legs
12.Ladder Bunny Hops
Monday 6/14/2021
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. Leaning Lunge + DB Row

2.Close Push-Up
3.Rocking Squat Hold
4.High Knees Moving Laterally
5.DB Goblet Alternating Lateral Squat
6.Split Jump + Burpee
7.Stepper Speedsters | Cardio
8.Slam Ball Over Head Tricep Extension | Resistance Triceps
9.Crunch Legs Crossed at 90 Degrees | Resistance Core
10.KB Reverse Lunge w/pass through | Resistance Legs
11.Sand Bag Bent Over Row (Neutral Grip) | Resistance Back
12.Ladder Hop Scotch With Depth
Tuesday 6/15/2021
Wednesday 6/16/2021
Thursday 6/17/2021
Friday 6/18/2021
Saturday 6/19/2021
Monday 6/21/2021
Tuesday 6/22/2021
Wednesday 6/23/2021
Thursday 6/24/2021
Friday 6/25/2021
Saturday 6/26/2021

Sled Push | Resistance/Cardio Legs

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