November 15th, 2020

MONDAY - AMRAP
18min AMRAP
60sec Hard Cardio
10m Walking Lunge
5 Burpees
10m Walking Lunge
250mRun


TUESDAY - TABATA
Set 1: Tabata 20:10 x 8 (60ssec Rest)
Goblet Squats
Ring Row
Russian Twist


Set 2: Dubata 40:20 x 4
- Cardio


WEDNESDAY - FGB
on a Running 60sec Clock complete 3 rounds of:
-Alt Jump Lunge
-DB Floor Press
-Air Squats
-DB lateral Raise
-Sit Ups



THURSDAY - AFAP
3 Rounds of
500m Run
20 x KB Swing
10 x Box Jumps


FRIDAY - EMOM
EMOM For 20mins
12 x MB Slams
40 sec Battle Rope
12 x Wall Ball
40 sec Sled Push or Versa Climber
12 x Sit Ups


Saturday - AMRAP
3 x 5min AMRAPS With 60sec Rest between


a) 5min AMRAP
10-12 or 15cals Row/Air Bike
10 Burpees


b) 5min AMRAP
Block run


c) 5min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Squats