QuickFit: 1st-7th May

MONDAY - EMOM
EMOM For 20mins
-40 sec Cardio
-10 x Goblet Squats
-10 x Eccentric Slide Board Hammy Curl
-10 x L Lateral Raise
-10 x Deadbug


TUESDAY -FGB
On 60sec Clock x 3 Rounds
-Battle Rope
-Air Bike
-Row
-Versa/ Sled Push
-100m, 200m or 250m Run (choose by ability)
-Rest


WEDNESDAY - AMRAP
Set 1: 6min AMRAP
400m Run
then
AMRAP of
12 x KB Swings
6 Ring Row/Pull Ups


Set 2: 6min AMRAP
400m Run
then
AMRAP of
15 x Wall Ball
9 x Burpees


THURSDAY -Tabata
Alt Tabata 20:10 x 8 (on each exercise 16 in total) Rest 2mins
Tabata 1
a1) Alt jumping Lunges
a2) Push Press


Rest 2mins


Tabata 2
b1) Cardio
b2) MB Slam


Friday - For Time

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
15 Lunges (each leg)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
15 Lunges (each leg)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats