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DB Overhead Tricep Extension (One Dumbell Paralel) | Resistance Shoulders

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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

Doubles | 6 Zones | 2 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone :30Work/:15Rest

https://premiafitness.com/doubles/

Zone 1.

1.1DB Reverse Lunge + Tranverse Twist

1.2Alternating Crab Toe Touch

Zone 2.

2.1Penalty Box Jump Forward and Backward

2.2Prone Tuck Jumps Feet wide

Zone 3.

3.1DB Single Arm Clean + Press | Resistance Shoulder

3.2DB Single Arm Clean + Press | Resistance Shoulder

Zone 4.

4.1TC Prone Hop Over

4.2Box Toe Taps

Zone 5.

5.1Hurdle Prone Lateral Moving Plank | Resistance Combo

5.2KB Squat + Upright Row | Resistance Combo

Zone 6.

6.1Stepper Lateral Shuffle | Cardio

6.2KB Swing Single Arm Alternating | Cardio Upper

Thursday 3/4/2021

Friday 3/5/2021

Saturday 3/6/2021

Sled Push | Resistance/Cardio Legs

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