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
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