QuickFit: 15th-21st November

MONDAY
Set 1
EMOM For 8mins
8ea x RFESS
15 x Hip Extensions

Set 2
4 Rounds of
30/20cals Cardio
15 x DB Thrusters

TUESDAY
EMOM For 20mins
40sec Cardio
15 x KB Swings
30sec Battle Rope/Sled Push
40sec Prone Hold

WEDNESDAY
Set 1
EMOM For 8mins
10ea x DB See Saw Press
10 x Bench Dips

Set 2
10min AMRAP
Run/row 250m
5 x Box Jumps
10 x Hanging Leg Raise

THURSDAY
FGB -  3 Rounds
Burppes
Walking Lunge
Push Press
Ring Row
Sit Ups
Rest

Friday
Set 1
EMOM For 8mins
10 x KB Deadlift
30sec Chinese Plank

Set 2
7min AMRAP
60sec Cardio
5 Push Ups
10 Ring Row
15 Air Squats

Saturday
30-25-20-15-10-5
Cals Cardio
Hang DB Clean and Press
Sit Ups

Finisher Coaches Choice