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Penalty Box Double Level Icky Shuffle | Cardio

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Thursday 12/3/2020

Torpedo | 12 Stations | 3 Sets Per Station | 1 Lap | :30 Work/ :15 Rest

1.Suspension Trainer Twisting Knee Tucks

2.Fast Feet + Sprawl | Cardio

3.Squat Hold + Reverse Lunge (Encourage members to go the whole time on this station)

4.Grasshopper Mountain Climbers | Cardio Lower

5.Slam Ball Sumo Squat + Curl + Press | Resistance Total Body

6.Penalty Box Around The World Hop

7.KB Deadlift

8.Box Single Leg Push + Lateral Shuffle

9.Sit-Up + DB Press

10.Lateral Lunge + Jump Squat

11.TC Plank + Knee Drive (Feet On Flat)

12.Resistance Band High Knees Moving

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

Monday 12/7/2020

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