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DB Single Arm Row (Hand on Knee) | Resistance Back

Wednesday 11/25/2020

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

1.Band Lat Pulldown | Resistance Back

2.Slam Ball Burpee + Row | Cardio

3.Stability Ball Supine AB Twists | Resistance Core

4.Stepper Lateral Shuffle | Cardio

5.TC DB Chest Press 1/2 Rep-Full Rep | Resistance Chest

6.KB Swinging Jack | Cardio

7.Sand Bag Goodmorning | | Resistance Legs

8.Hurdles Forward Jumps | Cardio

9.Butt Kicks | Cardio Lower

10.Modified Bench Jumps (On Boxes) | Cardio

11.Toe Touch Crunch | Resistance Core

12.BR Plank + x5 Singles Each Arm | Cardio

Thursday 11/26/2020

Demo and Virtual Display

https://premiafitness.com/nighthawk/

Zone 1.

1.Ladder Hop Scotch With Depth

2.TC Bulldog Jumps

3.Slam Ball Shuffle + Press | Cardio

Zone 2.

4.KB Squat + Straight Press

5.KB OHP + Tricep Extension

6.Kneeling To A Squat

Zone 3.

7.Alternating Split Jump | Cardio Lower

8.Heel Taps | Cardio Lower

9.Skater | Cardio Lower

Zone 4.

10.Sand Bag Clean + Squat | Resistance Combo

11.Penalty Box Push-Up (Close to Wide)

12.DB RDL | Resistance Legs

Friday 11/27/2020

Titan | 3 Zones | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

Demo and Virtual Display

https://premiafitness.com/titan/

Zone 1.

1.High Knees in Place | Cardio Lower

2.Jumping Jacks | Cardio Total Body

3.Grasshopper Mountain Climbers | Cardio Lower

4.Seated Arm Pumps | Cardio Upper

Zone 2.

5.DB Squat Pulse In and Out | Resistance Legs (Light Weight)

6.DB Squat + Reverse Lunge Alternating | Resistance Legs (Moderate-Heavy Weight)

7.Push-Up to a T | Resistance Chest

8.Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo

Zone 3.

9.KB Single Arm Row | Resistance Back

10.KB Single Arm Row | Resistance Back

11.BOSU Straddle Jacks With Depth

12.Battle Rope Singles | Cardio

Saturday 11/28/2020

Monday 11/30/2020

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