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KB Suitcase Row | Resistance Back

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Wednesday 7/28/2021

Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

https://premiafitness.com/nighthawk/

Zone 1.

1.DB Single Arm Thruster

2.DB Single Arm Thruster

3.x4 Shuffles + x2 Split Jumps | Cardio Lower

Zone 2.

4.Step Through Lunge Right Leg

5.Step Through Lunge Left Leg

6.Seated Arm Pumps | Cardio Upper

Zone 3.

7.KB Single Arm Row | Resistance Back

8.KB Single Arm Row | Resistance Back

9.Penalty Box Triple Jumps

Zone 4.

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

11.DB Goblet Squat w/rotation

12.TC Speed Jumps | Cardio

Thursday 7/29/2021

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.

1.1DB Lawnmower Pull

1.2DB Lawnmower Pull

1.3KB Sumo Deadlift

1.4Slam Ball Sit-Up + OHP | Resistance Total Body

1.5TC Push Up (Hands On Round) | Resistance Chest

1.6Sand Bag On Single Shoulder Alternating Leg Lunge | Resistace Legs

Zone 2.

2.1BOSU Burpee

2.2Resistance Band High Knees

2.3Penalty Box 4 Square Jump Squat

2.4Flutter Kicks | Resistance Core

2.5Modified Bench Jumps (On Boxes) | Cardio

2.6Stepper Jumping Jacks | Cardio

Sled Push | Resistance/Cardio Legs

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