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Cones Figure 8 Sprint

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Wednesday 4/14/2021

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

https://premiafitness.com/torpedo/

1.Rope Assisted Climb

2.Penalty Box 4 Square Jump Squat

3.DB Standing Shoulder Press (Neutral Grip) | Resistance Shoulder

4.Lateral Taps | Cardio

5.KB Deadlift

6.Box Single Leg Push + Lateral Shuffle

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

8.Stepper Lateral Shuffle | Cardio

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

10.Skater | Cardio Lower

11.Sand Bag Bent Over Row + Upright Row | Resistance Back

12.DB Punches l/l/r – r/r/l | Cardio Upper

Thursday 4/15/2021

https://premiafitness.com/nighthawk/

Zone 1.

1.Butt Kicks | Cardio Lower

2.Slam Ball Overhead Shuffle | Cardio

3.BOSU Lateral Shuffle With Depth

Zone 2.

4.DB Barbarian Squat (Overhead DB Wood Chop Down Into Squat)

5.Inch Worm + Push-Up

6.KB Low Halo

Zone 3.

7.Penatly Box Speed Shuffle | Cardio

8.Prone Tuck Jumps Feet wide

9.Burpee + Lateral Schute Through

Zone 4.

10.DB Single Arm Thruster

11.DB Single Arm Thruster

12.KB Reverse Lunge w/pass through | Resistance Legs

Friday 4/16/2021

Saturday 4/17/2021

Monday 4/19/2021

Tuesday 4/20/2021

Wednesday 4/21/2021

Thursday 4/22/2021

Friday 4/23/2021

Saturday 4/24/2021

Monday 4/26/2021

Tuesday 4/27/2021

Wednesday 4/28/2021

Thursday 4/29/2021

Friday 4/30/2021

Saturday 5/1/2021

Monday 5/3/2021

Tuesday 5/4/2021

Wednesday 5/5/2021

Thursday 5/6/2021

Friday 5/7/2021