QUICKFIT: 8th-14th November

MONDAY
Set 1
EMOM For 8mins
a) 10m DB Walking Lunge
b) 6 x 1+1/4 Squats

Set 2
7min AMRAP
10cals Cardio
20 Air Squats

TUESDAY
5 Rounds of
400m Run
20 KB Swings
10 Ring Rows
(25min Cap)

WEDNESDAY
Set 1
EMOM For 8mins
a) 10 x DB Chest Press
b) 20 x Banded Seated Row

Set 2
Tabata (20:10 x 8 60sec rest)
- Plate Ground to OH
- MB Slam
- Prone Hold

THURSDAY
EMOM For 30mins
- 6 x Box Jumps
- 7 x Burpees
- 8 x Push Press
- 9 x Front Squats
- 10cals Cardio

Friday
Set 1
EMOM For 8mins
a) 5 ea Single Leg RDL
b) 10ea SL Around the world (balance pad)

Set 2
7min AMRAP
500m Air Bike
250m Run