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Battle Rope Singles x10 + Burpee | Cardio

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Thursday 6/10/2021

https://premiafitness.com/stampede/

Zone 1.

1.Rope Overhead Tricep Extension

2.DB Upright Row | Resistance Shoulder

3.BOSU Squats (Flat) | Resistance Legs

Zone 2.

4.Criss Cross Jacks

5.3 Lunge Pulse + Split Jump

6.180 Jump Squat + Burpee

Zone 3.

7.Spiderman Push-Up | Resistance Chest

8.KB Suitcase Row | Resistance Back

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

Zone 4.

10.Fast Feet + Sprawl | Cardio

11.Slam Ball Drop Off Jump Squat

12.Sprinter Crunch | Resistance Core

Friday 6/11/2021

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

https://premiafitness.com/warrior/

1.DB Standing Shoulder Press 1/2 press to a full press | Resistance Shoulder

2.Step Through Lunge Right Leg

3.Step Through Lunge Right Leg

4.Burpee + Reverse Burpee

5.DB Sumo Squat W/ 3 Sec Pause (1 DB)

6.Prone Tuck Jumps Feet wide

7.Stepper Lateral Jumps | Cardio

8.Slam Ball Overhead Shuffle | Cardio

9.Lying Leg Raises | Resistance Core

10.KB Swing Overhead | Cardio Upper

11.Sand Bag Clean + Squat | Resistance Combo

12.Ladder Double Feet

Saturday 6/12/2021

https://premiafitness.com/speedway/

1. DB Front Squat

2.Heel Taps | Cardio Lower

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

4.Prisoner Jump Squats | Cardio Lower

5.DB Shoveling

6.x4 Shuffles + x2 Split Jumps | Cardio Lower

7.Stepper Reverse Steps | Cardio

8.Slam Ball Squat + Duck Walk | Resistance Legs

9.Russian Twist | Resistance Core

10.KB Ribbon Chops

11.SandBag Reverse Lunge Alternating Leg With Alternating Twist | Resistance Legs

12.Ladder Bunny Hops

Monday 6/14/2021

Lap 1. :40 Work/:20 Rest, Lap 2 :30 Work/:15 Rest, Lap 3 :20 Work/ :10 Rest

https://premiafitness.com/egypt/

1. Leaning Lunge + DB Row

2.Close Push-Up

3.Rocking Squat Hold

4.High Knees Moving Laterally

5.DB Goblet Alternating Lateral Squat

6.Split Jump + Burpee

7.Stepper Speedsters | Cardio

8.Slam Ball Over Head Tricep Extension | Resistance Triceps

9.Crunch Legs Crossed at 90 Degrees | Resistance Core

10.KB Reverse Lunge w/pass through | Resistance Legs

11.Sand Bag Bent Over Row (Neutral Grip) | Resistance Back

12.Ladder Hop Scotch With Depth

Tuesday 6/15/2021

Wednesday 6/16/2021

Thursday 6/17/2021

Friday 6/18/2021

Saturday 6/19/2021

Monday 6/21/2021

Tuesday 6/22/2021

Wednesday 6/23/2021

Thursday 6/24/2021

Friday 6/25/2021

Saturday 6/26/2021

Sled Push | Resistance/Cardio Legs