QUICKFIT: 30th Jan-6th FEB1/30/2022 MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Shoulders Elevated Alt Hip March Set 2 EMOM For 12mins -40sec Cardio -15 x KB Swings -10 x Supine Rows TUESDAY 25min AMRAP 10-15-20-25-30cals Cardio 5-10-15-20-25 Push Press 3-6-9-12-15 Pull ups/Ring Rows (if you complete the rep scheme start back at start and continue until 25mins is up) WEDNESDAY Set 1 EMOM For 8mins -12ea x DB Scarecrows -40 sec Iso Plate Bench Pull Set 2 3 Rounds of 250m Run 20m Walking Lunge THURSDAY 40 work :20rest x 4 Rounds of -Cardio -Burpees -Step Ups -Cardio -Sit Ups Friday Set 1 EMOM For 8mins -8ea x KB RDL -6ea x Slide Bored Rev Lunge Set 2 Alternating Tabata (20:10 x8 each exercise) - Alt Jump Lunge - Push Press Saturday 25min AMRAP Buy in: 2000m Row/Run Then in remaining time Complete AMRAP of 25 x KB Swings 20 x Ring Rows 15 x DB Thrusters 10 x Burpees
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