QuickFit: 20th-27th June

MONDAY
Set 1
EMOM For 8mins
- 12 x Goblet Squats
- 30sec Chinese Plank

Set 2
AMRAP 7min
10 cal Row/AirBike
10 x MB Slams
10 x Push Ups

TUESDAY
25min EMOM
- 40sec Cardio
- 12 x Thrusters
- 12 x Ring Row
- 12 x KB High Pull
- 12 x Sit Ups

WEDNESDAY
Set 1
EMOM For 8mins
- 6 x Pull Up or 12 x Lat Pull down
- 15 x Push Press

Set 2
21-15-9
Cardio cals
Burpees

THURSDAY
EMOM For 20mins
a) 20m Sled Push
b) 15 x Wall Ball
c) 12 x Burpees
e) 12 x Hang Leg Raise

Friday
Set 1
EMOM For 8mins
- 10ea x RFESS
- 10 x KB RDL

Set 2
For time:
20cals of Rowing/Airbike
20 x Wall Ball Shots
20 x Sit Ups
40 x Kettlebell Swings
20 x Sit Ups
20 x Wall Ball Shots
20cals of Rowing/Airbike

Saturday
A) 3min AMRAP
Row 500m
AMRAP Burpees

Rest 2mins

B) 3min AMRAP
Air Bike 35/25cal
AMRAP DB Thrusters

Rest 2mins

C) 3min AMRAP
250m Farmers Carry

Rest 2mins

D) 3min AMRAP
AMRAP Sled Push

Rest 2mins

E) 3min AMRAP
Run 400m
AMRAP KB High Pull

Rest 2mins

F) 3min AMRAP
10 x D-Ball Slam
20 x Alt Jump Lunge

Rest 2mins

Finisher
Coaches Choice