QUICKFIT: 11th-17th Jan

MONDAY - TABATA
20:10 x 8 (60sec rest)
-Wall Ball
-KB High Pull
-Box Jump
-Push Press
-Row

TUESDAY -AFAP
Set 1:
Run 400m
then 3 rounds of
12-9-6
KB Swings
Supine Row

Set 2:
Run 400m
then 3 rounds of
12-9-6
Push Press
Burpee

WEDNESDAY - EMOM
EMOM for 20mins
10-15cal Air Bike
12 x MB Slam
20m Walking Lunge
6 x Push Ups
12 x Sit Ups

THURSDAY - FGB
3 rounds of: (60sec Running Clock)
-Sled Push/Versa Climber
-Squat Jumps
-Plate Ground to OH
-Alternating Tall Kneeling to Standing
-Row
-Rest
​
Friday - AMRAP
18min AMRAP
Run 500m
10ea x DB Step Up
10 x DB Ground to OH
10 x DB Renegade Row