QUICKFIT: 30th Jan-6th FEB

MONDAY
Set 1
EMOM For 8mins
-40sec Spanish Squat
-10ea x Shoulders Elevated Alt Hip March

Set 2
EMOM For 12mins
-40sec Cardio
-15 x KB Swings
-10 x Supine Rows

TUESDAY
25min AMRAP
10-15-20-25-30cals Cardio
5-10-15-20-25 Push Press
3-6-9-12-15 Pull ups/Ring Rows
(if you complete the rep scheme start back at start and continue until 25mins is up)

WEDNESDAY
Set 1
EMOM For 8mins
-12ea x DB Scarecrows
-40 sec Iso Plate Bench Pull

Set 2
3 Rounds of
250m Run
20m Walking Lunge

THURSDAY
40 work :20rest  x 4 Rounds of
-Cardio
-Burpees
-Step Ups
-Cardio
-Sit Ups

Friday
Set 1
EMOM For 8mins
-8ea x KB RDL
-6ea x Slide Bored Rev Lunge

Set 2
Alternating Tabata (20:10 x8 each exercise)
- Alt Jump Lunge
- Push Press

Saturday
25min AMRAP
Buy in: 2000m Row/Run

Then in remaining time Complete AMRAP of
25 x KB Swings
20 x Ring Rows
15 x DB Thrusters
10 x Burpees