QuickFit:20th-27th September

MONDAY - AMRAP
Set1
AMRAP For 7mins
Spanish Squats 30 sec
Supine Row Hold 30sec
Rest 30sec

Set 2
AMRAP in 10min Of
Row 250m, Air Bike 500m or Watt Bike 600m
+3 Burpees

TUESDAY -Tabata
Set 1
20:10 x 16 (4 each exercise)
1) RHS Single Arm DB Chest Press
2) LHS Single Arm DB Chest Press
3) LHS RFESS
4) RHS RFESS

Set 2
40:20 x 10
-Cardio
-KB Swings

WEDNESDAY- FOR TIME
Set 1
4 Rounds of
15 Band Seated Row
10 x DB Lateral Raise

Set 2
5-10-15-10-5
Lunge Steps
Plate Ground to Over Head
Sit Ups

THURSDAY -EMOM
Set 1
EMOM for 8mins
a)10ea x DB Seesaw Press
b)10 x Squat High Pull

Set 2
EMOM For 15mins
a)10-15cals Cardio
b)10 x Thrusters
c)10 x Hang Leg Raise

Friday - FGB
On a running 60sec clock for 5 rounds
-Cardio
-Squat Jumps
-Ball Slam
-Hang DB Clean and Press
-Cardio
-Rest