QuickFit: November 23rd-29th

MONDAY - Tabata
Tabata 20:10 x 8 (60ssec Rest)
-Row
-Thrusters
-Air Bike
-Burpees

TUESDAY - FGB
On a Running 60sec Clock complete 3 rounds of:
-Alternating DB Step Ups
-MB Slams
-Jumping Pull Ups
-Glute Bridge (hip extension) Iso Hold
-Cardio
-Rest

WEDNESDAY - AFAP
10 Rounds
100m Run
10 x Air Squats
10 x Push Ups

THURSDAY - EMOM
Set 1: EMOM For 9mins
-12 x Ring Row
-10m OH Plate Lunge
-10m Bear Crawl

Set 2: EMOM For 6mins
-8-10-12cal Row or Air Bike
-15 Each Side Mt Climber

FRIDAY - AMRAP
AMRAP 20mins
400m Run
5 x Pull Up/Ring Row
10x Push Up
15 x Air Squat

Saturday - EMOM
EMOM For 24mins
-Cardio 45sec
-6 x Burpee Box Jumps/Step Up
-30m D-Ball Carry
-12 x Russian KB Swings