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DB Rear Delt Fly | Resistance Shoulder

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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

Tuesday 3/2/2021

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 Bicep Curl | Resistance Biceps

1.2TC Push Up (Hands On Round) | Resistance Chest

1.3Slam Ball Squat + Duck Walk | Resistance Legs

1.4DB Single Arm Row (Hand on Knee) | Resistance Back

1.5DB Single Arm Row (Hand on Knee) | Resistance Back

1.6Sand Bag Goodmorning | | Resistance Legs

Zone 2.

2.1Penalty Box Double Level Jumping Jacks

2.2KB Single Arm Cross Swing

2.3KB Single Arm Cross Swing

2.4Prone Donkey Kicks

2.5DB Shoveling

2.6Battle Rope Singles x10 + Burpee | Cardio

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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