QuickFIt: 25-31st January

MONDAY - EMOM
Set 1:
EMOM For 12mins
a) 15 x Oscillating Goblet Squats
b) 12 x Supine Body Row
c) 100m Run


Set 2:
EMOM For 6min
(m) 8/(f) 5 x Cal row/Air Bike
5 Burpees


TUESDAY -FGB
3 rounds of: (60sec Running Clock)
Wall Ball
Push Press
Box Jump
High Pull
Row
Rest


WEDNESDAY - AMRAP
Set 1:
5min AMRAP
60/40cal row/Airbike
then
AMRAP of
Ring Row x 10
Push Ups x 5


Set 2:
5min AMRAP
Run 750m
then
AMRAP of
20m Walking Lunge
10 x Squat Jumps


THURSDAY - TABATA
20:10 x 8  (rest 60 sec)
Prone Elbows to Hands
Tall Kneeling to Standing
Reach Through Turns
Battle Ropes
Cardio


Friday - AFAP
5-10-15-20-15-10-5 of
MB Thruster
MB Slam
MB Wood Chop (each side)