QuickFIT: 27th September-3rd October9/26/2021 MONDAY - TABATA
Set1 20:10 x 16 (4ea Side) a) RHS Single Leg Box Squat b) LHS Single Leg Box Squat c) RHS Turkish Sit Up d) LHS Turkish Sit Up Set 2 40:20 x 10 (5 each) a) Cardio b) 10 x KB High Pull/10x Supine Row TUESDAY -FOR TIME 0:00-8:00 12-10-8 Calories (between cals preform) 10 x Push Press 10 x Goblet Squats 8:00-16:00 12-10-8 Calories (between cals preform) 5 x Inch Worm Push Ups 10 x Russian KB Swings 16:00-24:00 12-10-8 Calories (between cals preform) 10ea x Mt Climber 20 x Pogo Hops WEDNESDAY- EMOM Set 1 EMOM For 8mins a) 10 x KB RDL b) 8ea x Single Arm DB Row Set 2 EMOM For 12mins a)10 x Thrusters b)15 x Plate Ground to OH c) 20 x MB Toe Taps d) 30 sec Cardio THURSDAY -FGB Set 1 EMOM For 6mins a) 10 x DB Chest Press b) 6ea x RFESS Set 2 On a running 60sec clock for 3 rounds -Reverse Lunge Steps -DB Curl and Press -MB Slams -Breakdancers -Cardio -Rest Friday - AMRAP Set 1 AMRAP for 7mins 15 x Band seated Row 10ea x Shoulders Elevated Hip March Rest 30sec Set 2 10min AMRAP of 3ea x Alt Single Arm DB Ground to OH 3ea x Bench Step Ups 6 x Plate Sit Ups **Every min Complete 3 Burpees**
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