QuickFit: 30th Nov-5th December

Monday – AMRAP
8min AMRAP of
12 x Air Squat
8 x Supine Row
4 x Push Ups
--------rest 2mins-------- 
8min AMRAP of
12ea x Mt Climber
8ea x Reverse Lunge
4 x Burpees
 
Tuesday – F.G.B
3 Rounds 1 min stations

1. KB Swing
2. Goblet Squat
3. Push Press
4. Bent Over DB Row
5. Skipping
6. Rest

 
Wednesday- Tabata

1. Thrusters
2. Prone Hold
3. DB Curl And Press
4. Side Plank (alt sides)
5. Renegade Row

Rest 60 sec between each Tabata
 
Thursday - FOR TIME
5 rounds of:
5 x Push Ups
10ea x Reverse Lunge
15 x KB Swing
Run 250m
​
Friday -  EMOM
EMOM for 9mins

1. 6each x OH Plate Reverse Lunge
2. 10 x DB Floor Press
3. 10 x Sit Ups

--------Rest 2 mins--------
EMOM For 9mins

1. 40sec lateral line hop
2. 40sec Spanish Squat Hold
3. 40 sec Hollow Hold

 
Saturday – For time
20-15-10-5-10-15-20
On the spot Inchworm
Tall Kneeling to standing
Burpees
Double Under
(cap 25 mins)