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TC Plank + Knee Drive (Feet On Flat)

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Monday 3/8/2021

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

https://premiafitness.com/egypt/

1.x4 Heel Taps + x4 High Knees | Cardio Lower

2.Sit-Up + DB Press

3.Squat Hold + Reverse Lunge

4.KB Short Lever Swings

5.Kneeling To A Squat

6.Alternating Crab Toe Touch

7.KB OHP + Tricep Extension

8.Penalty Box Double Level Icky Shuffle | Cardio

9.Hurdle Push-Up

10.Stepper Lateral Jumps | Cardio

11.Slam Ball Alternating Curtsy Lunge | Resistance Legs

12.Battle Rope Singles + Squat | Cardio

Tuesday 3/9/2021

Pinball | 6 Zones | 1 Set Per Station | 4 Laps Per Zone | :20 Work/ :10 Rest

https://premiafitness.com/pinball

Zone 1.

1.1Rope Overhead Tricep Extension

1.2Push-Up (Hands Wide) | Resistance Chest

Zone 2.

2.1High Knees Moving Laterally

2.23 Lunge Pulse + Split Jump

Zone 3.

3.1KB Single Arm Row | Resistance Back

3.2KB Single Arm Row | Resistance Back

Zone 4.

4.1Prone Tuck Jumps Feet wide

4.2TC Bulldog Jumps

Zone 5.

5.1DB Thruster | Resistance Combo

5.2Slam Ball Reverse Lunge + Straight Arm Twist | Resistance Total Body

Zone 6

6.1BOSU Planking Jack (Feet On Ball)

6.2Box Power Step Ups Alternating Legs | Cardio

Wednesday 3/10/2021

:30 Work/:15 Rest

https://premiafitness.com/spartan/

Zone 1.

1.1Band Lat Pulldown | Resistance Back

1.2Slam Ball Overhead Box Step Up Alternating Legs | Resistance Legs

1.3TC DB Chest Press 1/2 Rep-Full Rep | Resistance Chest

1.4SandBag Bear Hug Squat | Resistance Legs

1.5Stability Ball AB Passes | Resistance Core

1.6Rocking Squat Hold

Zone 2.

2.1Stepper Speedsters | Cardio

2.2Battle Rope Jumping Jacks | Cardio

2.3Lateral Taps | Cardio

2.4Cones Bear Crawl Forward and Back

2.5DB Skier Swings

2.6Criss Cross Jacks

Thursday 3/11/2021

https://premiafitness.com/nighthawk/

Zone 1.

1.Suspension Trainer Inverted Row (Underhand Grip)

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

3.KB Deadlift

Zone 2.

4.Wide Mountain Climber

5.Ladder Bunny Hops

6.TC Sit-Up + Jump Squat

Zone 3.

7.DB Goodmorning

8.DB Lawnmower Pull

9.DB Lawnmower Pull

Zone 4.

10.Battle Rope Power Doubles | Cardio

11.Slam Ball Toe Taps | Cardio

12.Jump Squat 180 Degree Rotation | Cardio Lower

Friday 3/12/2021

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

https://premiafitness.com/warrior/

1.Butt Kicks | Cardio Lower

2.DB Reverse Lunge Alternating | Resistance Legs

3.Skater + Jump | Cardio Lower

4.KB Suitcase Row | Resistance Back

5.DB Double Punches Incline | Cardio Upper

6.Slam Ball Over Head Tricep Extension | Resistance Triceps

7.BOSU Mountain Climber | Cardio Lower

8.Sand Bag Rack Lateral Lunge Alternating | Resistance Legs

9.Sprawl To A Squat

10.Penalty Box Jump Forward and Backward

11.TC Toe Taps (Lateral Back and Forth) | Cardio

12.Resistance Band Reverse Lunge

Saturday 3/13/2021

https://premiafitness.com/speedway/

1.Seal Jacks | Cardio Total Body

2.DB Bent Over Row (Neutral Grip) | Resistance Back

3.High Knees in Place | Cardio Lower

4.KB Burpee + Deadlift | Resistance Total Body

5.DB Hook Punches | Cardio Upper

6.Slam Ball Bear Hug Squat | Resistance Legs

7.BOSU Push-Up + Planking Jack | Cardio Total Body

8.Sand Bag Clean + Press | Resistance Total Body

9.Bicycle Crunch | Resistance Core

10.Fast Feet Around The Penalty Box

11.TC Straddle Jacks | Cardio

12.Resistance Band Straight Arm Overhead Pull

Monday 3/15/2021

https://premiafitness.com/honeybadger/

Zone 1.

1.1Heel Taps | Cardio Lower

1.2DB Standing Shoulder Press 1/2 press to a full press | Resistance Shoulder

1.3Burpee | Cardio Total Body

Zone 2.

2.1Slam Ball Squat + Reverse Lunge | Resistance Legs

2.2DB Uppercuts | Cardio Upper

2.3KB Sumo Deadlift

Zone 3.

3.1BOSU Squat Hold (Flat) | Resistance Legs

3.2SandBag Rack Reverse Lunge Alternating | Resistance Legs

3.3Sit-Up | Resistance Core

Zone 4.

4.1Resistance Band Overhead Tricep Extension

4.2TC Bent Over Row (Wide Handles) | Resistance Back

4.3Penalty Box Push-Up (Close to Wide)

Tuesday 3/16/2021

Wednesday 3/17/2021

Thursday 3/18/2021

Friday 3/19/2021

Saturday 3/20/2021

Monday 3/22/2021

Tuesday 3/23/2021

Wednesday 3/24/2021

Thursday 3/25/2021

Friday 3/26/2021

Saturday 3/27/2021

Monday 3/29/2021

Tuesday 3/30/2021

Wednesday 3/31/2021

Thursday 4/1/2021

Friday 4/2/2021

Saturday 4/3/2021

Monday 4/5/2021

Tuesday 4/6/2021

Wednesday 4/7/2021

Thursday 4/8/2021

Friday 4/9/2021

Saturday 4/10/2021

Sled Push | Resistance/Cardio Legs