QuickFIT: 27th September-3rd October

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**