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

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Friday 3/5/2021

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

https://premiafitness.com/warrior/

1.Lateral Lunge + Jump Squat

2.DB Bicep Twisters (Bicep Curl Isolation Hold + Twist)

3.Prone Pike Ankle Taps Alternating

4.KB Goblet Thruster

5.Step Through Lunge Left Leg

6.Step Through Lunge Right Leg

7.KB Low Halo

8.Penalty Box Double Level Lateral Speedsters | Cardio

9.Hurdle Prone Lateral Hops | Cardio

10.Stepper Toe Taps | Cardio

11.Slam Ball Burpee + Row | Cardio

12.Battle Rope Singles + Walk in and Out | Cardio

Saturday 3/6/2021

https://premiafitness.com/speedway/

1.x4 Shuffles + x2 Split Jumps | Cardio Lower

2.DB Bent Over Bicep Curl

3.Close Push-Up

4.KB Alternating Single Arm Cross Swings

5.Lateral Schute Throughs

6.Pogo Jumps | Cardio

7.KB Figure 8 Squat | Resistance Legs

8.Penalty Box Around The World Hop

9.Hurdle Lateral Hop | Cardio

10.Stepper Reverse Steps | Cardio

11.Slam Ball Reverse Lunge + OHP | Resistance Total Body

12.Battle Rope 5-5-5 | Cardio

Monday 3/8/2021

Lap 1. :40 Work/:20 Rest, Lap 2 :30 Work/:15 Rest, Lap 3 :20 Work/ :10 Rest

https://premiafitness.com/egypt/

1.x4 Heel Taps + x4 High Knees | Cardio Lower

2.Sit-Up + DB Press

3.Squat Hold + Reverse Lunge

4.KB Short Lever Swings

5.Kneeling To A Squat

6.Alternating Crab Toe Touch

7.KB OHP + Tricep Extension

8.Penalty Box Double Level Icky Shuffle | Cardio

9.Hurdle Push-Up

10.Stepper Lateral Jumps | Cardio

11.Slam Ball Alternating Curtsy Lunge | Resistance Legs

12.Battle Rope Singles + Squat | Cardio

Tuesday 3/9/2021

Wednesday 3/10/2021

Thursday 3/11/2021

Friday 3/12/2021

Saturday 3/13/2021

Monday 3/15/2021

Tuesday 3/16/2021

Wednesday 3/17/2021

Thursday 3/18/2021

Friday 3/19/2021

Saturday 3/20/2021

Monday 3/22/2021

Tuesday 3/23/2021

Wednesday 3/24/2021

Thursday 3/25/2021

Friday 3/26/2021

Saturday 3/27/2021

Monday 3/29/2021

Tuesday 3/30/2021

Wednesday 3/31/2021

Thursday 4/1/2021

Friday 4/2/2021

Saturday 4/3/2021

Monday 4/5/2021

Tuesday 4/6/2021

Wednesday 4/7/2021

Thursday 4/8/2021

Friday 4/9/2021

Saturday 4/10/2021

Sled Push | Resistance/Cardio Legs