QUICKFIT: 19th-24th OCtober

MONDAY - FGB
On a Running 60sec Clock for 3 rounds
a- KB High Pull
b- Burpee
c- Plate Ground to OH
d- Squat Jump
e- Cardio
f- Rest

TUESDAY - EMOM
Set 1: EMOM For 12mins
a- 10 x Goblet Squat
b- 15 x MB Slam
c- 40sec Cardio

Set 2: EMOM For 6min
40sec Cardio
20sec Rest

WEDNESDAY - AFAP
3 Rounds
Run 500m
20 KB Swings
15 Supine Row

THURSDAY - AMRAP
Set 1: 7min AMRAP
15 x Wall Ball
10 x Burpee
5 x Jumping Pull Up

Set 2: 7min AMRAP
20/15cal Row/Air Bike
20m Walking Lunge

FRIDAY - TABATA
20:10 x 8 (60sec rest)
Wall Sit
Prone Plate Pull
Split Squat iso hold (alt)
Scap Pull Up Hold
Side Plank (alt)

SATURDAY - AFAP
50 Air Squats
5 Burpees
40 Sit-Ups
5 Burpees
30 Lunges (alternating legs)
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
10 meter Bear Crawl
5 Burpees
20 Kettlebell Swings (1.5/1 pood)
5 Burpees
30 Lunges (alternating legs)
5 Burpees
40 Sit-Ups
5 Burpees
50 Air Squats