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Prone Knee Tucks (Wide Base)

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Wednesday 8/4/2021

Honey Badger | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | Lap 1. :40work/:20rest, Lap 2. :30work/:15rest, Lap 3. :20work/:10rest

https://premiafitness.com/honeybadger/

Zone 1.

1.1Suspension Trainer Reverse Gator Chomps Alternating Arms

1.2KB Single Arm Deadlift

1.3KB Single Arm Deadlift

Zone 2.

2.1TC Bulldog Jumps

2.2Hurdle Prone Lateral Hops | Cardio

2.3Flutter Kicks | Resistance Core

Zone 3.

3.1DB Hammer Curl + Shoulder Press

3.2Stability Ball Supine AB Twists | Resistance Core

3.3Sand Bag Clean + Squat | Resistance Combo

Zone 4.

4.1Stepper Reverse Steps | Cardio

4.2Penalty Box Double Level Jumping Jacks

4.3Battle Rope Circles Out | Cardio

Thursday 8/5/2021

Spartan | 2 Zones | 6 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone |

:30 Work/:15 Rest

https://premiafitness.com/spartan/

Zone 1.

1.1Suspension Trainer Skull Crusher | Resistance Triceps

1.2Prone DB Alternating Rows | Resistance Back

1.3SandBag Reverse Lunge Alternating Leg With Alternating Twist | Resistance Legs

1.4KB Squat + Upright Row | Resistance Combo

1.5Crunch With Alternating Twist | Resistance Core

1.6KB Goblet Thruster

Zone 2.

2.1Slam Ball Shuffle + Press | Cardio

2.2Band Broad Jumps | Cardio

2.3Penatly Box Speed Shuffle | Cardio

2.4TC Jump + Burpee | Cardio

2.5Burpee + Lateral Schute Through

2.6Butt Kicks | Cardio Lower

Sled Push | Resistance/Cardio Legs

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