QUICKFIT: 7th-13th March

MONDAY
Set 1
EMOM For 8mins
-8 x Goblet Squats
-6ea x Slide Board Lateral Lunge

Set 2
12min AMRAP
250mRow/500mBike
5 x Push Ups
10 x Ring Rows
15 x Sit Ups
20 x Air Squats

TUESDAY
FGB
On 60sec Running Clock x 3 Rounds
-Cardio
-Alt Jump Lunge
-Push Press
-Box Jump
-KB Swings
-Rest

WEDNESDAY
Set 1
EMOM For 8mins
-8ea x DB Seesaw Press
-10ea x Single Arm DB Row

Set 2
ALT TABATA 20:10 x 8ea
-Cardio
-MB Slam

THURSDAY
10 Rounds As fast as Possible
10cals row/airbike
10 x Thrusters
10 x Burpees
(30min Cap)

Friday
Set 1
EMOM For 8mins
-8ea x DB Step Ups
-30sec Rev Plank Iso Hold

Set 2
EMOM For 12mins
-40sec Cardio
-40m Farmers Carry
-30sec Prone Hold

Saturday
5 Rounds of
30 Cals Air Bike/Row
25 Sit Ups
20 x DB Reverse Lunges
15 x KB Swings
10 x Push Ups
5 x Pull Ups




Finisher
Coaches Choice