Quick Fit: 6th-11th July

Monday -AFAP
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
20m Farmers Walk

Tuesday -F.G.B
FIGHT GONE BAD (1min on each x 3 rounds)
Watt Bike
Sit Up
Plate Ground to OH
Air Squat
KB Swing
Rest

Wednesday - AMRAP
3 x 5min AMRAP w/ 2min Rest

1) 200m Run
10 x Push Up
10 x SDHP

2) 15 x Box Jump
10 x Slam Ball
5 x Burpee

3) 1km Row then
AMRAP Lateral Hop

Thursday -TABATA
TABATA x 5 w/ 60sec Rest
Air Bike
Step Up
Wall Ball
Burpee
Row

Friday - EMOM
Set 1 - EMOM for 10min
12 x RDL
12 x Ring Row

Set 2 - EMOM for 10min
A) 12 x Slam Ball
B) 12 x DB Thruster

Saturday - For Time
4 Round AFAP (40min Cap)
Run 800m (hill)
25 x Burpee Box Over
50 x Wall Ball