DB Speed Hammer Curls | Cardio Upper

Monday 11/23/2020

Repeat | 4 Zones | 2 Sets Per Station | 2 Laps Per Zone | :20 Work/:10 Rest

Zone 1.

1.Suspension Trainer Push-Up + Knee Tuck

2.DB Kurtsy Lunge Alternating | Resistance Legs

3.Slam Ball Drop Off Crunch Legs @ 90 | Resistance Core

Zone 2.

4.KB Single Arm Cross Swing

5.KB Single Arm Cross Swing

6.Burpee + Lateral Schute Through

Zone 3.

7.DB Lateral Raise | Resistance Shoulder

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

9.Stability Ball Leg Curls | Resistance Legs

Zone 4.

10.TC Lateral Shuffle Quick (Round) | Cardio

11.Penatly Box Speed Shuffle | Cardio

12.BR Russian Twist | Cardio

Tuesday 11/24/2020

Pinball | 6 Zones | 1 Set Per Station | 4 Laps Per Zone | :20 Work/ :10 Rest

Zone 1.

1.KB Swing Single Arm Alternating | Cardio Upper

2.BOSU Prone Knee Tucks + Planking Jacks | Cardio Lower

Zone 2.

3.Push-Up (Hands Wide) | Resistance Chest

4.DB Bent Over Row (Neutral Grip) | Resistance Back

Zone 3.

5.DB Uppercuts | Cardio Upper

6.x4 Shuffles + x2 Split Jumps | Cardio Lower

Zone 4.

7.KB Goblet Squat | Resistance Legs

8.SandBag Rack Reverse Lunge Alternating | Resistance Legs

Zone 5.

9.Hurdle Lateral Hop | Cardio

10.Bicycle Crunch | Resistance Core

Zone 6

11.Slam Ball Bicep Curl | Resistance Combo

12.Resistance Band Incline Press

Wednesday 11/25/2020

Thursday 11/26/2020

Friday 11/27/2020

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