QUICKFIT: 21st-27th September

MONDAY - AFAP
Set 1: 3 Rounds of:
25/15 Cals Air Bike/Row Erg
15 x Thrusters

Set 2: 3 Rounds of:
250m Run
15 x KB Swings


TUESDAY - FGB
3 rounds (60seconds each exercise)
Battle Rope
Goblet Squat
Ring Row
Step Ups
Cardio
Rest

WEDNESDAY - TABATA
Set 1: TABATA 20:10 x 8 (60sec rest between exercises)
MB Slams
Alt Jump Lunge
Hanging Leg Raise

Set 2: 40:20 x 6
Row/Air Bike/Watt Bike/Versa Climber

THURSDAY - EMOM
EMOM For 25mins
40secs Cardio
15 x Push Press
15 x KB High Pull
10 x Burpee
20m Sled Push

FRIDAY - AMRAP
Set 1: AMRAP 4mins
Run 500m
AMRAP  Wall Ball

1min rest

Set 2: AMRAP 5mins
Run 500m
AMRAP Box Jump

1min rest

Set 3: AMRAP 5mins
Run 500m
AMCAP Row/Air Bike/Versa Climber

SATURDAY - AFAP
Run 250m
21 KB Swings
21 Push Ups
Run 250m
15 KB Swings
15 Push Ups
Run 250m
9 KB Swings
9 Push Ups