QUICKFIT: 19th-24th OCtober10/18/2020 MONDAY - FGB
On a Running 60sec Clock for 3 rounds a- KB High Pull b- Burpee c- Plate Ground to OH d- Squat Jump e- Cardio f- Rest TUESDAY - EMOM Set 1: EMOM For 12mins a- 10 x Goblet Squat b- 15 x MB Slam c- 40sec Cardio Set 2: EMOM For 6min 40sec Cardio 20sec Rest WEDNESDAY - AFAP 3 Rounds Run 500m 20 KB Swings 15 Supine Row THURSDAY - AMRAP Set 1: 7min AMRAP 15 x Wall Ball 10 x Burpee 5 x Jumping Pull Up Set 2: 7min AMRAP 20/15cal Row/Air Bike 20m Walking Lunge FRIDAY - TABATA 20:10 x 8 (60sec rest) Wall Sit Prone Plate Pull Split Squat iso hold (alt) Scap Pull Up Hold Side Plank (alt) SATURDAY - AFAP 50 Air Squats 5 Burpees 40 Sit-Ups 5 Burpees 30 Lunges (alternating legs) 5 Burpees 20 Kettlebell Swings (1.5/1 pood) 5 Burpees 10 meter Bear Crawl 5 Burpees 20 Kettlebell Swings (1.5/1 pood) 5 Burpees 30 Lunges (alternating legs) 5 Burpees 40 Sit-Ups 5 Burpees 50 Air Squats
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