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BOSU DB Single Arm Bent Over Row + Rear Delt Fly (Flat) | Resistance Back

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Wednesday 5/12/2021

Trainer Led Format (Original Timer)

Freight Train | 2 Zones | 6 Stations Per Zone

Round 1. x1 Set Per Station x1 Lap :60 work/:20rest (Perform Both Zones For Round 1.)

Round 2. x1 Set Per Station x2 Laps :20 work/:10 rest (Perform Both Zones For Round 2.)

Virtual /24Hr Format

Lap 1. :60 work/:20rest

Lap 2. :20 work/:10 rest

Lap 3. :20 work/:10 rest

https://premiafitness.com/freighttrain/

Zone 1.

1.1Suspension Trainer Reverse Gator Chomps Alternating Arms

1.2KB Reverse Lunge w/pass through | Resistance Legs

1.3DB Renegade Row | Resistance Combo

1.4BOSU Squats (Round) | Resistance Legs

1.5Slam Ball Sit-Up + OHP | Resistance Total Body

1.6Sand Bag Bicep Curls | Resistance Biceps

Zone 2.

2.1Jump Squat Wide to Narrow Tap | Cardio Lower

2.2Battle Rope 5-5-5 | Cardio

2.3x4 Shuffles + x2 Split Jumps | Cardio Lower

2.4Mountain Climbers | Cardio Lower

2.5Burpee + Reverse Burpee

2.6KB Swing Overhead | Cardio Upper

Thursday 5/13/2021

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

https://premiafitness.com/doubles/

Zone 1.

1.1Suspension Trainer Alternating Split Jumps | Cardio

1.2DB Front Raise + Lateral Raise Combo | Resistance Shoulder

Zone 2.

2.1KB Swinging Jack | Cardio

2.2KB Squat + Upright Row | Resistance Combo

Zone 3.

3.1TC Close Push-Up (Hands on Bars)

3.2Burpee + Broad Jump

Zone 4.

4.1Sand Bag On Single Shoulder Alternating Leg Lunge | Resistace Legs

4.2Box Lateral Power Step Ups Alternating Legs | Cardio

Zone 5.

5.1 Stability Ball AB Passes | Resistance Core

5.2Hurdle Lateral Hop | Cardio

Zone 6.

6.1Slam Ball Drop Squat + Catch | Resistance Legs

6.2Stepper Speedsters | Cardio

Friday 5/14/2021

Saturday 5/15/2021

Sled Push | Resistance/Cardio Legs