Quickfit: 21st-27th March

MONDAY
Set 1
EMOM For 8mins
-8ea x RFESS
-10ea x Alt Chair Hold


Set 2
20:10 x 8 (60sec Rest between Exercises)
-MB Slams
-MB Thrusters
-Cardio


TUESDAY
5 Rounds of
250m Run
10 x Push Press
10ea x Jumping Lunge
20/15cals Air Bike/Row Erg


(20min Cap)


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Seated DB Press
-10 x Reverse Flys


Set 2
EMOM For 12mins
-40sec Cardio
-20 KB Swings
-10 Pull ups/15 Ring Row


THURSDAY
21min AMRAP
Buy in 1000m Run (4 Block Runs)
Complete am rap in left over time of
5 Box Jumps
10 Push Ups
15 Sit Ups
20 Air Squats


Friday
Set 1
EMOM For 8mins
a) 8 x KB RDL
b) 10 x Goblet Squat


Set 2
FGB
60sec stations running clock 3 rounds
-Sled Push/Versa Climber
-MB Toe Taps
-Prone Hold
-Rest



Saturday
"Lucky 13"


3 Rounds for Time

13 Pushups

13 Situps

13 Box Jumps

13 Kettlebell Swings

13 Push Press

13 Walking Lunges (each leg)

13 Mountain Climbers

13 Hang Leg Raise

13 Pullups/Supine Row

13 Bench Dips

13 Air Squats

13 Hip Extensions

13 Burpees​



Finisher
Coaches Choice