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Slam Ball Over Head Tricep Extension

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Wednesday 11/25/2020

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

1.Band Lat Pulldown | Resistance Back
2.Slam Ball Burpee + Row | Cardio
3.Stability Ball Supine AB Twists | Resistance Core
4.Stepper Lateral Shuffle | Cardio
5.TC DB Chest Press 1/2 Rep-Full Rep | Resistance Chest
6.KB Swinging Jack | Cardio
7.Sand Bag Goodmorning | | Resistance Legs
8.Hurdles Forward Jumps | Cardio
9.Butt Kicks | Cardio Lower
10.Modified Bench Jumps (On Boxes) | Cardio
11.Toe Touch Crunch | Resistance Core
12.BR Plank + x5 Singles Each Arm | Cardio
Thursday 11/26/2020
Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

Demo and Virtual Display
https://premiafitness.com/nighthawk/
Zone 1.
1.Ladder Hop Scotch With Depth
2.TC Bulldog Jumps
3.Slam Ball Shuffle + Press | Cardio
Zone 2.
4.KB Squat + Straight Press
5.KB OHP + Tricep Extension
6.Kneeling To A Squat
Zone 3.
7.Alternating Split Jump | Cardio Lower
8.Heel Taps | Cardio Lower
9.Skater | Cardio Lower
Zone 4.
10.Sand Bag Clean + Squat | Resistance Combo
11.Penalty Box Push-Up (Close to Wide)
12.DB RDL | Resistance Legs
Friday 11/27/2020
Titan | 3 Zones | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest
Demo and Virtual Display
https://premiafitness.com/titan/

Zone 1.

1.High Knees in Place | Cardio Lower
2.Jumping Jacks | Cardio Total Body
3.Grasshopper Mountain Climbers | Cardio Lower
4.Seated Arm Pumps | Cardio Upper
Zone 2.
5.DB Squat Pulse In and Out | Resistance Legs (Light Weight)
6.DB Squat + Reverse Lunge Alternating | Resistance Legs (Moderate-Heavy Weight)
7.Push-Up to a T | Resistance Chest 
8.Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo
Zone 3.
9.KB Single Arm Row | Resistance Back
10.KB Single Arm Row | Resistance Back
11.BOSU Straddle Jacks With Depth
12.Battle Rope Singles | Cardio
Saturday 11/28/2020
Monday 11/30/2020
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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