QUICKFIT: 18th -24th Jan

MONDAY - AFAP
Set 1:
21-15-9
DB Thrusters
Burpees


Set 2:
50-40-30-20-10
Double Under’s
Sit Ups


TUESDAY -EMOM
EMOM For 20mins
-40sec Cardio
-20m Walking Lunge
-10 x L Seated DB Press
-6 x Glute Bridge V Walk Out
-10 x Ring Row


WEDNESDAY - FGB
3 rounds of: (60sec Running Clock)
-Air bike/Watt Bike
-Wall Sit
-Plate Bench Pull Iso Hold
-Prone Hold
-Row
-Rest




THURSDAY - AMRAP
20min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats
Run 100m


Friday - TABATA
Set 1:
20:10 x 8  (rest 60 sec)
-Goblet Squat
-Push Press
-Dead Bug


Set 2
40:20 x 6
-Cardio