QUICKFIT: 11th-17th October10/10/2021 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
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