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Speedway 6/20/2020 Format/Modifications

Uncategorized / By Matthew Davidson



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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
4.3BOSU Burpee
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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