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BOSU Squat Flat w/ 2sec Hold (Flat) | Resistance Legs

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Friday 7/30/2021

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

https://premiafitness.com/warrior/

1.TC Sit-Up + Jump Squat

2.SandBag Front Squat | Resistance Legs

3.Burpee + Lateral Schute Through

4.Stability Ball Knee Tuck | Resistance Core

5.BOSU Push-Up + Planking Jack | Cardio Total Body

6.KB Suitcase Row | Resistance Back

7.DB Hook Punches | Cardio Upper

8.Spiderman Push-Up | Resistance Chest

9.Seal Jacks | Cardio Total Body

10.Slam Ball Burpee + Row | Cardio

11.High Knees in Place | Cardio Lower

12.DB Barbarian Squat (Overhead DB Wood Chop Down Into Squat)

Saturday 7/31/2021

https://premiafitness.com/speedway/

1.TC Bulldog Jumps

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

3.Russian Twist | Resistance Core

4.Stability Ball Leg Curls | Resistance Legs

5.BOSU Jump On/Off + Burpee

6.KB Deadlift

7.DB Pedal & Punch

8.Skater | Cardio Lower

9.Butterfly Crunch | Resistance Core

10.Slam Ball Floor Toss | Resistance Chest

11.Prone Knee Tucks + Planking Jacks | Cardio Lower

12.DB Goodmorning

Monday 8/2/2021

https://premiafitness.com/repeat/

Zone 1.

1.TC Bent Over Row (Wide Handles) | Resistance Back

2.Sand Bag Bicep Curls | Resistance Biceps

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

Zone 2.

4.KB Rack Squat | Resistance Legs

5.BOSU Reverse Lunge Alternating Legs | Resistance Legs

6.Stability Ball Plank (Elbows on Ball) | Resistance Core

Zone 3.

7.DB Punches | Cardio Upper

8.Lateral Taps | Cardio

9.Jump Squat + Split Jump Alternating legs | Cardio Lower

Zone 4.

10.DB Shoveling

11.Prone Pogo Jumps

12.Slam Ball Slams | Cardio + Resistance

Sled Push | Resistance/Cardio Legs