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KB Renegade Row Alternating Arms | Resistance Back

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Wednesday 6/23/2021

Honey Badger | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | Lap 1. :40work/:20rest, Lap 2. :30work/:15rest, Lap 3. :20work/:10rest

https://premiafitness.com/honeybadger/

Zone 1.

1.1Suspension Trainer Inverted Row (Neutral Grip)

1.2Push-Up | Resistance Chest

1.3KB Rack Squat | Resistance Legs

Zone 2.

2.1KB Swinging Jack | Cardio

2.2High Knees Forward And Backwards | Cardio

2.3BOSU Straddle Jacks With Depth

Zone 3.

3.1Sand Bag Bicep Curls | Resistance Biceps

3.2TC Moving Plank | Resistance

3.3Stability Ball Leg Curls | Resistance Legs

Zone 4.

4.1DB Skier Swings

4.2DB x10 Punches + Burpee

4.3Battle Rope 5-5-5 | Cardio

Thursday 6/24/2021

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. Cardio

1.1Burpee | Cardio Total Body

1.2Jump Squat Wide to Narrow Tap | Cardio Lower

1.3Heel Taps | Cardio Lower

1.4Skater | Cardio Lower

1.5Bicycle Crunch | Resistance Core

1.6x4 Shuffles + x2 Split Jumps | Cardio Lower

Zone 2. Resistance

2.1TC Slam Ball Chest Toss | Resistance Chest

2.2Resistance Band Straight Arm Overhead Pull

2.3KB RDL | Resistance Legs

2.4DB Goblet Squat w/ 3 sec pause | Resistance Legs

2.5DB Reverse Lunge Alternating | Resistance Legs

2.6Kneeling To A Squat

Friday 6/25/2021

Saturday 6/26/2021

Sled Push | Resistance/Cardio Legs

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