QuickFit: 13th-19th September

MONDAY - FGB
Set1
EMOM For 60mins
25sec each RFESS ISO
45sec Plate Row Iso
Set 2
On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds
OH Plate Lunge
Plate Ground to OH
KB High Pull
KB Horn Press
Cardio
Rest


TUESDAY -AMRAP
Set 1
7min AMRAP Of
8 x Bent Over Row
8 x Front Squats
30sec Rest
Set 2
5 Rounds of
Row 250m, Run 250m Bike 500m
15 KB Swings
5 Pull Ups


WEDNESDAY- TABATA
Set 1
Alt Tabata (4each)
-DB Floor Press
-Sit Ups
Set 2
Dubata (40:20 x 8ea exercise)
Battle Rope/Sled Push/Versa
Air Bike/Row Erg


THURSDAY -FOR TIME
Set 1
3 Rounds of
10 x Feet Elevated Ring Row
10 x Slide Board Hammy Curls
Rest 60sec
Set 2
For time
1000m Row
50 Thrusters
20 Burpees


Friday - EMOM
Set 1
EMOM For 8mins
a) 10 x DB OH Press
b) 8 x 1 + 1/4 Goblet Squat
Set 2
EMOM For 12mins
a) 20m D Ball Carry
b) 10 x DB Curl And Press
c) 30 sec Hollow Rock