Quick Fit 29th-4th July

Monday -AMRAP
20min AMRAP
Row/Air-bike 20cal/Run 400m
20 KB Swings
10 Pull Up/Ring Row


Tuesday -TABATA
set 1: Alternating DUBATA 40:20 x 4each
Burpees
Wall Ball


set 2:  Alternating Tabata 20:10 x 8each
Skipping
OH Plate Lunge


Wednesday - EMOM
Set 1: EMOM For 12mins
Single Arm OH Walk 10m each
Plate Ground to OH x 12
Prone Hold 40sec


Set 2: EMOM For 8mins
+3 Devils Press


Thursday -For Time
Set 1: 3 Rounds of
20m Walking Lunge with MB Twist
20 x MB Goblet Squat


Set 2: 1000m Row/2000m Air Bike/2250m Watt Bike


Friday - F.G.B
Cardio option
Push Ups
Ring Rows
Wall Sit
Step Ups
Rest


Saturday - For Time
20 x KB Deadlifts
400m Run
20 x KB Swings
Run 400m
20 x DB Thrusters
Run 400m
20 x Burpees
Run 400m
20 x Pull up or ring rows
Run 400m
20 x Box Jumps
Run 400m
20 x Goblet Squats
Run 400m