QUICKFIT: 8th-14th November11/7/2021 MONDAY
Set 1 EMOM For 8mins a) 10m DB Walking Lunge b) 6 x 1+1/4 Squats Set 2 7min AMRAP 10cals Cardio 20 Air Squats TUESDAY 5 Rounds of 400m Run 20 KB Swings 10 Ring Rows (25min Cap) WEDNESDAY Set 1 EMOM For 8mins a) 10 x DB Chest Press b) 20 x Banded Seated Row Set 2 Tabata (20:10 x 8 60sec rest) - Plate Ground to OH - MB Slam - Prone Hold THURSDAY EMOM For 30mins - 6 x Box Jumps - 7 x Burpees - 8 x Push Press - 9 x Front Squats - 10cals Cardio Friday Set 1 EMOM For 8mins a) 5 ea Single Leg RDL b) 10ea SL Around the world (balance pad) Set 2 7min AMRAP 500m Air Bike 250m Run
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