QuickFit: 14th-20th Dec

MONDAY - EMOM
EMOM For 20mins
-10cal Air Bike
-12 x Wall Ball
-12 x MB Slams
-6 x Box Jumps
-6 x Push Ups

TUESDAY - AFAP​
On 5 min Clock (faster you go the more rest you get) Complete
400m Run
5 x Pull Up
10 x Burpee
(rest the left over time in 5mins. Repeat for 3 sets)

WEDNESDAY - FGB\
-Walking Lunge
-Wall Sit
-KB High Pull
-Straight Arm Plank
-Cardio
-Rest

THURSDAY - Tabata
-Sled Push/Versa Climber (alt)
-Air Bike/Burpee (alt)
-Skip/Squat Jump (alt)
-Shuttle Run/Push Ups
-Sit Up/Prone Hold

FRIDAY -AMRAP
Set 1 - 5min AMRAP
Run 400m
AMRAP of
10 x KB Swings
10 x Ring Row

Rest 2mins

Set 2 - 5min AMRAP
Run 400m
AMRAP of
10 x DB Thrusters
5ea x Rev Lunge

Rest 2mins

Set 3 - 5min AMRAP
Run 400m
AMRAP of
5 x Devils Press
10 x Air Squats

Saturday - AMRAP
20min AMRAP
Buy in 50cals Row/Air Bike or 750m Run

then AMRAP Of

20m OH Walking Lunge
20 x Push Press
20m Bear Crawl
10ea x Prone DB Row