QUICKFIT: 29th November-5th December

MONDAY
Set 1
EMOM For 8mins
- 6ea x DB Reverse Lunge
- 12ea x Mini Band Fire Hydrant

Set 2
3 Rounds of
25/20cals Cardio
20 x Plate Ground To OH
15 x Plate Squat

TUESDAY
FGB
1min Running Clock for reps x 3 Rounds
-Cardio
-KB Swings
-Box Jump/Step up
-Ring Row
-Cardio
-Rest

WEDNESDAY
Set 1
EMOM For 8mins
- 10 x Seated DB OH Press
- 12 x Batwings

Set 2
AMRAP
10min AMRAP
10 x Thrusters
10 x Burpees
250m Run/Row

THURSDAY
DUBATA 40:20 x 4 Rounds
-Sled Push/Versa Climber
-Battle Rope/Ski Erg
-Air Bike
-Row Erg
-Rest

Friday
Set 1
EMOM For 8mins
- 30-40 sec Chinese Plank
- 8ea x DB Step Up

Set 2
EMOM For 9mins
- 15 x MB Slam
- 15 x Sit Ups
- 10m Bear Crawl

Saturday
20min AMRAP
Run 100m
10 x Push Press
10 x KB Swings
10 x Box Jumps


Finisher Coaches Choice