QuickFit: 7th-14th December

MONDAY - FGB
- 5 x Push Up 5 x Ring Row
- 10 x KB Swing 10 x Air Squat
- Air Bike
- Push Press
- Reverse Lunge
- Rest

TUESDAY -TABATA
TABATA x 5 w/ 60sec Rest
A) Air Bike
B) Step Up
C) Wall Ball
D) Burpee
E) Row

WEDNESDAY - AMRAP
20 min AMRAP
500m Run
30 Wall Ball
30 KB Swing
20 Push Press
​20 Sit Up
10 Burpee
10 Box Jump

THURSDAY - AFAP
4 rounds for time
30 Thrusters
20 DB Snatch
​10 Burpee

FRIDAY - EMOM
Set 1 - EMOM for 10min
A) 12 x RDL
B) 12 x Ring Row

Set 2 - EMOM for 10min
A) 12 x Slam Ball
B) 12 x DB Thruster

Saturday - EMOM
EMOM For 24mins
Cardio 45sec
6 x Burpee Box Jumps/Step Up
30m D-Ball Carry
12 x Russian KB Swings