QuickFit: 18th-24th April

Monday
Set 1:
EMOM For 8min
a) 6ea Step Down (Slow Down off Box)
b) 10ea Alt Chair Hold

Set 2:
40:20 x 3 Rounds
- Sled Push
- Plate Ground to Overhead
- Ring Rows
- Sit Ups

Tuesday
Set 1:
FGB
On a running clock complete AMRAP in 60secs on each exercise. x 3 Rounds
- Row/Airbike (cals)
- KB High Pull
- Box Jump/Step Up
- Push Press
- Burpee

Wednesday
Set 1:
EMOM for 8min
- 8 x Seated DB Press
- 6 x Pull Ups/12 x Lat Pull Down

Set 2:
3 Rounds Of
Run 400m
20 KB Swings
10 Supine Body Row

Thursday
EMOM For 30mins
- 40 sec Double Unders
- 10 x OH Squats
- 40 sec Double unders
- 12 x Bent Over Row
- 20 x Sit Ups

Friday
Set 1:
EMOM For 8mins
a) 6 x RDL 
b) 8 x Goblet Squat

Set 2:
10min AMRAP
12 x MB Slams
40m Farmers Walk
250m Run

Saturday
Predator Training
30 sec Max Efforts with 60secs rest

To get the most of this you need to go HAM on the 30 sec efforts, no costing. If you blow out in 15 secs that cool but you should be needing the rest right from set 1.

Station 1: MB Slams (does not need to be heavy, Move fast)
Station 2: Air Bike/Row
Station 3: Lateral MB Ball Toe Taps
Station 4: Burpees

4 sets of each (24mins)