QUICKFIT: 12th - 18th APRIL

MONDAY - For Time
Set 1:
21-15-9
Cal Row/AirBike
Burpee

Set 2:
Run 250m
21 KB Swings
Run 250m
15 x KB Swing
Run 250m
9 x KB Swings

TUESDAY -EMOM
Set 1:
EMOM For 12mins
a) 1 + 1/4 Goblet Squat x 6
b) Hamstring Alternating Chair Hold x 6ea (3 sec hold)
c) Single Leg Eccentric Calf Raise x 8ea (2 feet up 1 foot down)

Set 2
EMOM for 9mins
L seated DB Press x 10
Batwings x 12
1/2 Kneeling Pallof Press x 8ea

WEDNESDAY - FGB
On the min x 3 rounds
-Cardio
-MB Slam
-Box Jumo
-Push Press
-Wall Ball
-Rest

THURSDAY -AMRAP
23min AMRAP
Run 400m
10m Walking Lunge
10 Push Ups
10 Sit Ups
10m Walking Lunge
Row 250m or Air bike 500m
Rest 60sec

Friday - Tabata
20:10 x 8 (60sec Rest)
-Shoulders Elevated Hip March
-L Lateral Raise
-KB RDL
-Supine Row
-Prone Pull Through