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V-Up Sit-Up | Resistance Core

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Saturday 11/28/2020
Speedway | Snake | 12 Stations | 1Set Per Station | 4 Laps | :20 Work/ :10 Rest
Virtual Timer
 https://premiafitness.com/speedway/

1.Burpee | Cardio Total Body

2.KB Rack Squat | Resistance Legs
3.Pogo Jumps | Cardio
4.DB Bicep Hammer Curls Both Arms | Resistance Biceps
5.Slam Ball Shuffle + Press | Cardio
6.BOSU Close Push-Up (Flat Side) | Resistance Chest
7.TC Toe Taps (Lateral Back and Forth) | Cardio
8.Sand Bag Bent Over Row + Upright Row | Resistance Back
9.Rocking Squat Hold
10.Butterfly Crunch | Resistance Core
11.Prone Donkey Kicks
12.Windshield Wipers | Core Resistance
Monday 11/30/2020
Spartan | 2 Zones | 6 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone |
:30 Work/:15 Rest
Zone 1. Cardio
1.Suspension Trainer Mountain Climbers
2.Push-Up (Hands Staggered) | Resistance Chest 
3.Penalty Box Double Level Icky Shuffle | Cardio
4.KB T-Row + Alternating Single Arm Row | Resistance Back
5.Prone Pogo Jumps
6.Slam Ball Bear Hug Squat | Resistance Legs
Zone 2. Resistance
7.Ladder Double Feet
8.TC DB Shoulder Press (Standing) | Resistance Shoulders
9.Alternating Crab Toe Touch
10.KB Upright Row | Resistance Shoulders
11.Split Jump 3 Set Combo
12.Resistance Band Reverse Lunge
Tuesday 12/1/2020
Wednesday 12/2/2020
Thursday 12/3/2020
Friday 12/4/2020
Saturday 12/5/2020

Sled Push | Resistance/Cardio Legs

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