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Speedway Demo & Timer

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Thursday 8/5/2021

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.

1.1Suspension Trainer Skull Crusher | Resistance Triceps

1.2Prone DB Alternating Rows | Resistance Back

1.3SandBag Reverse Lunge Alternating Leg With Alternating Twist | Resistance Legs

1.4KB Squat + Upright Row | Resistance Combo

1.5Crunch With Alternating Twist | Resistance Core

1.6KB Goblet Thruster

Zone 2.

2.1Slam Ball Shuffle + Press | Cardio

2.2Band Broad Jumps | Cardio

2.3Penatly Box Speed Shuffle | Cardio

2.4TC Jump + Burpee | Cardio

2.5Burpee + Lateral Schute Through

2.6Butt Kicks | Cardio Lower

Friday 8/6/2021

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

https://premiafitness.com/warrior/

1.Alternating Split Jump | Cardio Lower

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

3.DB Uppercuts | Cardio Upper

4.KB Goblet Lateral Lunge Alternating Legs | Resistance Legs

5.BOSU Mountain Climber | Cardio Lower

6.DB Reverse Lunge Alternating + Bicep Curl | Resistance Combo

7.180 Jump Squat + Burpee

8.Sand Bag Bent Over Row (Neutral Grip) | Resistance Back

9.TC Prone Hop Over

10.Stability Ball Knee Tuck | Resistance Core

11.BOSU Planking Jack (Feet On Ball)

12.Slam Ball Over Shoulder Drop | Resistance Total Body

Sled Push | Resistance/Cardio Legs

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