QUICKFIT: 10-17th January

MONDAY
Set 1
EMOM For 8mins
-8 x Goblet Squats
-12 x Hip Extensions


Set 2
40:20 x 5 rounds
-Cardio
-Push Press


TUESDAY
FGB
60sec Running Clock x 3 Rounds
-Ring Row
-Air Squats
-Elevated Push Ups
-Alt Reverse Lunge
-Cardio


WEDNESDAY
Set 1
EMOM For 8mins
-8 x L Lateral Raise
-12 x Incline Batwings


Set 2
Complete AFAP
150/100Cals on either Air Bike or Row/Ski Erg


THURSDAY
EMOM For 20mins
-15 x KB Swings
-6 x Box Jumps/6ea Step Ups
-12 x DB Curl and Press
15 x Sit Ups
40sec Cardio


Friday
Set 1
EMOM For 8mins
-20ea x Mini Band Side Walk Steps
-30sec Chinese Plank


Set 2
10min AMRAP
10/8 Cals Row/Air Bike
10 MB Slams
10 KB High Pull
30sec Prone Hold

Saturday
4 x 5min AMRAP w/ 2min Rest
a)500m Run
Then
10 x Push Up
10 x SDHP

b) 1km Row/Ski Erg
Then
AMRAP Burpees

Alternate between each Amrap
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​Coaches Choice Finisher