Today's QuickFit Class - Morrison Y 11:40am

WARM-UP:

3 Rounds -

*30 sec. x Torso Twisting H-K Run

*30 sec. x Chair Hold + Heel Taps

EQUIPMENT:

1) No Equipment

2) Med Ball, Mat

3) 4 Gliders

4) Heavy DBs (mat for knee push-ups)

2 rounds of 1 min. duration

ROUND #1:

1. Up-Downs
2. V-Sit Med Ball Toss
3. Plank Wax On/ Wax Off R and L + 2-Foot Jack (alternate arms ea. rep)
4. Down Lunge to S-L Deadlift (switch leg in 2nd round thru)(DBs to floor on down, straight back knee)

ROUND #2:

1. Donkey Kick to Plank (challenge: add Push-Up)
2. Supine MB Knee-Squeeze Side-to-Side
3. Side Plank Walk - 4 steps to R; 4 steps to L (gliders under toes and elbows)
4. Single Arm Deadlift (2 DBs (X-ed) in 1 Hand) (switch leg in 2nd round thru)

ROUND #3:

1. Grasshoppers
2. MB Supine Get-Up-Jump (mod: Tuck Roll to Stand, mod: from Knees to Stand and Jump)
3. Plank Glide Opp. Hand to Opp. Knee-In
4. Weighted T Push-Ups 

ROUND #4:

1. 3-Legged Dog Walk Across Room (switch legs 1/2 way)
2. Lunge + MB OH Side Lift (R lunge w/ MB to above R eyebrow, then L Lunge + L eyebrow)(alternate legs ea. rep)
3. Push-Up + Glide Hands In Together (2 discs only - under palms)(mod: on knees)
4. Seated Hammer Curl to Shoulder Press

FINISHER: (Inspired by Andrew Grant’s "10 x 10 Burpee Deconstruction")

5 Rounds:

*5 x Burpee (clap hands overhead)

*5 x Squat-Thrust-Stand

*5 x Push-Up

*5 x Jump Squat