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Cones Figure 8 Sprint

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Thursday 1/21/2021

Doubles | 6 Zones | 2 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone :30Work/:15Rest

https://premiafitness.com/doubles/

Zone 1.

1.Predator Jacks (Seal Jacks + Depth)

2.Prone Tuck Jumps Feet wide

Zone 2.

3.DB Single Arm Overhead Squat

4.DB Single Arm Overhead Squat

Zone 3.

5.High Knees Moving Laterally

6.DB Skier Swings

Zone 4.

7.Kneeling To A Squat

8.KB Squat + Straight Press

Zone 5.

9.Lateral Lunge + Jump Squat

10.TC Prone Hop Over

Zone 6.

11.BOSU KB T-Row (Flat) | Resistance Back

12.Slam Ball Floor Toss | Resistance Chest

Friday 1/22/2021

Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

https://premiafitness.com/nighthawk/

Zone 1.

1.TC Push Up Wide w/ Rock (Hands on Wide Handles) | Resistance Chest

2.DB Single Arm Renegade Row | Resistance Back

3.DB Single Arm Renegade Row | Resistance Back

Zone 2.

4.Sand Bag Clean + Burpee | Cardio

5.Prone Donkey Kicks

6.Lateral Taps | Cardio

Zone 3.

7.Penatly Box Speed Shuffle | Cardio

8.3 Lunge Pulse + Split Jump

9.Lateral Schute Throughs

Zone 4.

10.Slam Ball Squat + Reverse Lunge | Resistance Legs

11.Stability Ball Knee Tuck | Resistance Core

Saturday 1/23/2021

Speedway | Snake | 12 Stations | 1Set Per Station | 4 Laps | :20 Work/ :10 Rest

https://premiafitness.com/speedway/

1. TC Sit-Up + Jump Squat

2.DB Single Arm Row (Hand on Knee) | Resistance Back

3.DB Single Arm Row (Hand on Knee) | Resistance Back

4.Inch Worm + Push-Up

5.Burpee + Reverse Burpee

6.Sand Bag Bicep Curls | Resistance Biceps

7.Penalty Box Double Level Icky Shuffle | Cardio

8.Russian Twist | Resistance Core

9.Pogo Jumps | Cardio

10.KB Rack Reverse Lunge Alternating Legs | Resistance Legs

11.Stability Ball AB Passes | Resistance Core

12.Slam Ball Front Raise Figure 8 |Resistance Shoulders

Monday 1/25/2021

Egypt | Snake | 12 Stations | 1 Set Per Station | 3 Laps |

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

https://premiafitness.com/egypt/

1. TC Bulldog Jumps

2.DB Single Arm Thruster

3.DB Single Arm Thruster

4.Alternating Knee Tap Push-Up

5.Fast Feet + Sprawl | Cardio

6.Sand Bag Clean + Squat | Resistance Combo

7.Penalty Box Double Level Lateral Speedsters | Cardio

8.Plank Opposite Leg/Arm Reach | Resistance Core

9.Jump Squat + Split Jump Alternating legs | Cardio Lower

10.KB Suitcase Row | Resistance Back

11.Stability Ball Leg Curls | Resistance Legs

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

Tuesday 1/26/2021

Wednesday 1/27/2021

Thursday 1/28/2021

Friday 1/29/2021

Saturday 1/30/2021

Sled Push | Resistance/Cardio Legs

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