QUICKFIT: 11th-17th October

MONDAY
Set 1
EMOM For 8mins
-6ea x RFESS
-10ea x Shoulders Elevated Hip March


Set 2
10min AMRAP
5 x Push Ups
10 x Supine Row
15 x Air Squats
20 cals Cardio


TUESDAY
EMOM For 30mins
-40sec Cardio
-40sec Push Press
-40sec KB Swings
-40sec Cardio
-40sec DB Batwing Iso Hold
-40sec Prone Hold


WEDNESDAY
Set 1
EMOM For 8mins
-10ea x Scarecrows
-10ea x Single Arm DB Row


Set 2
FGB (60sec Stations x 3 Rounds)
-MB Thruster
-MB Toe Tap
-Reverse Lunges
-DB Curl and Press
-Sit Ups
-Rest


THURSDAY
5-10-15-20-25-20-15-10-5
Cals Cardio
3-6-9-12-15-12-9-6-3
Burpees
(25min cap)


Friday
Set 1
-8 x KB RDL
-8ea Goblet Split Squat


Set 2
EMOM For 12min
-12 x Glute Bridge with Mini Band
-10ea x Tall Knelling Pallof Press
-30-40 OH Plate Hold