QUICKFIT: 28th June-4th July

Monday
FIGHT GONE BAD (1min on each x 3 rounds)
A) Watt Bike
B) Sit Up
C) Plate Ground to OH
D) Air Squat
E) KB Swing
F) Rest

Tuesday
5 Rounds For Time (20min Time Cap)
400m Run
20m Lunge Walk
​20m Farmers Walk 

Wednesday 
AMRAP in 16min
8 x Goblet Squat
8 x Slam Ball
8 x Supine Row
* Every 4min starting on 0 run 200m (4 runs)

Thursday
TABATA
A) Push Press
B) SDHP
C) Row
D) MB toe taps
E) KB Swing

Friday
Set 1 -
​EMOM for 8min
A) 12 x Wall Ball
B) 12 x KB RDL

Set 2 -
EMOM for 8min
Pick one and stay on it for 8 efforts
Airbike - 6/8/10/12 cal
Row - 6/8/10/12 cal
​Sled Push - 30m
Versa Climber - 30-40-50m