quickFit: 24th-30th August

MONDAY
Set 1: EMOM for 12mins
8each x Shoulders Elevated Hip March
5 x Iso Reps Plate Bench Pull (5 sec Hold)
8each x Half Kneeling Pallof Press


Set 2: EMOM for 6mins
a) 40sec Hard cardio


TUESDAY
FGB - 3 rounds
Wall Ball
Box Jumps
KB Swing
Elevated Push Ups
Cardio
Rest


WEDNESDAY
AFAP (20min Cap)
5-10-15-20-25-30
Cals on air Bike or Row Erg
Supine Row
Sit Ups


THURSDAY
A) Tabata 20:10 x 8 (60sec rest between exercises)
Mini Band Side Walk (alt sides each 20sec)
Banded Face Pull
Dead bugs


B) Alt Dubata 40:20 x 8 (4 on each)
Sled Push Or Battle Rope
Burpees


FRIDAY
AMRAP 20mins
250m Run
5 x Pull Ups
10 x Push Ups
15 x Squats


SATURDAY
For Time
1000m Row, 2000m Air Bike or 2250m Watt
50 x Thrusters
30 x Supine Rows