Quick Fit 15th-21st July

Monday -For Time
A. 20-15-10
KB Swings
Sit Ups
B. 20-15-10
Goblet Squats
HR Push Ups
C. 20-15-10
KB Horn Press
Supine Row


Tuesday -F.G B
1min on each x 3 rounds
- KB High Pull
- Reverse Lunge
- Push Press
- Prone Hold
- Cardio
- Rest


Wednesday - AMRAP
20min AMRAP
Run 400m
20 x Plate Ground to OH
10 x Burpees


Thursday - TABATA
20:10 x 8 60sec rest
Cardio
Lat line Hops
Mt Climbers
Alt Jumping Lunge
Cardio


Friday - EMOM
EMOM For 12mins
a1) 15 x Air Squats
a2) 10 x Push Ups
a3) 5 x Pull Ups


2min Rest


B. EMOM For 8mins
b1) 100m Run
b2) 6 x Devils Press


Saturday - AMRAP
25min AMRAP
Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one)


In remaining Time AMRAP


15 x Wall Ball
30 x Double Unders
10 x Burpees