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BOSU DB Bent Over Row Pronated Slow Eccentric (Round) | Resistance Back

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Friday 12/4/2020

Freestyle Timer and Demo

https://premiafitness.com/nighthawk/

Zone 1.

1.Heel Taps | Cardio Lower

2.Jump Squat 180 Degree Rotation | Cardio Lower

3.Prone Shoulder Taps | Resistance Total Body

Zone 2.

4.Push-Up + DB Alternating Rear Delt Fly | Resistance Combo

5.DB Squat + Curl + Press | Resistance Combo

6.BOSU Slam Ball Bear Hug Squats (Round) | Resistance Legs

Zone 3.

7.Ladder Hop Scotch With Depth Inside and Outside

8.Penalty Box Speedsters

9.Cones Forward Run + Back Pedal

Zone 4.

10.KB Box Step-Up Alternating Legs

11.TC Rocking Plank

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

Saturday 12/5/2020

Freestyle Timer

https://premiafitness.com/speedway/

1. BOSU Toe Taps Around the World

2.Squat Pulse

3.Burpee + Lateral Schute Through

4.KB Single Arm Cross Swing

5.KB Single Arm Cross Swing

6.Sand Bag Push-Up + Pull Through | Resistance Combo

7.Box Toe Taps

8.DB Goblet Squat | Resistance Legs

9.Slam Ball Alternating Split Jump + Twist | Cardio

10.Prone DB Alternating Rows | Resistance Back

11.Flutter Kicks | Resistance Core

12.Band Hammer Curl | Resistance Bicep

Monday 12/7/2020

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

1.BOSU Jump On/Off + Burpee

2.Alternating Crab Toe Touch

3.Prone Donkey Kicks

4.KB Single Arm Cradle Clean

5.KB Single Arm Cradle Clean

6.Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo

7.Box Power Step Ups Alternating Legs | Cardio

8.DB Goblet Reverse Lunge Alternating w/ 3 pulse/leg | Resistance Legs

9.Slam Ball Shuffle + Press | Cardio

10.DB Standing Arnold Press | Resistance Shoulder

11.Alternating V-Up Sit-Up | Resistance Core

12.Band Row (Overhand Grip) | Resistance Back

Tuesday 12/8/2020

Wednesday 12/9/2020

Thursday 12/10/2020

Friday 12/11/2020

Saturday 12/12/2020

Monday 12/14/2020

Tuesday 12/15/2020

Wednesday 12/16/2020

Thursday 12/17/2020

Friday 12/18/2020

Saturday 12/19/2020

Monday 12/21/2020

Tuesday 12/22/2020

Wednesday 12/23/2020

Thursday 12/24/2020

Friday 12/25/2020

Saturday 12/26/2020

Monday 12/28/2020

Tuesday 12/29/2020

Wednesday 12/30/2020

Thursday 12/31/2020

Friday 1/1/2021

Saturday 1/2/2021

Monday 1/4/2021

Tuesday 1/5/2021

Wednesday 1/6/2021

Thursday 1/7/2021

Friday 1/8/2021

Saturday 1/9/2021

Monday 1/11/2021

Tuesday 1/12/2021

Sled Push | Resistance/Cardio Legs