QUICKFIT: 7th-14th September

​MONDAY - AMRAP
Set 1: 7min AMRAP
Run 250m
15 x MB Slams


Set 2: 7min AMRAP
20/15cal Row or Air Bike
15 x Wall Ball


TUESDAY - TABATA
20:10 x 8 (60 sec rest)
OH Plate Hold
Wall Sit
Prone Hold
Ring Row Hold
Push Up Hold


WEDNESDAY - FGB
3 rounds (60seconds each exercise)
Push Press
DB Squat
DB Curl and Press
DB Burpee
DB Renegade Row
Rest


THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
10 x Push Ups
10 x Hanging Leg Raise
20m Walking Lunge
20m Sled Push


FRIDAY - AFAP
Set 1: 21-15-9
KB Swing
Sit Ups


Set 2: 21-15-9
Thrusters
Supine Row


SATURDAY - AFAP
Filthy 30
Complete AFAP (25min Cap)
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunge Steps
30 Knees-to-Elbows
30 Push Presses
30 MB Slams
30 Wall Ball Shots
30 Burpees
30 Double-Unders