QuickFit: 9th-15th August

MONDAY - EMOM
Set1
EMOM For 8mins
a) 8ea x Goblet Reverse Lunge
b) 10ea x Single Arm DB Row
Set 2
EMOM For 12mins
a) 40sec Air Bike or Row Erg
b) 15 x Wall Ball
c) 5 x Box Jumps

TUESDAY -FGB
Set 1
EMOM For 6mins
- 60sec Spanish Squats
- 60sec Prone Hold
Set 2
On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds
-MB Slams
-Farmers Walk
-KB Swing
-Goblet Squats
-Cardio
-Rest

WEDNESDAY- AMRAP
Set 1
7min AMRAP Of
10 x DB Chest Press
10 x Hip extensions
30sec Rest
Set 2
12 Min AMRAP Of
Run 250m
15 Thrusters
5 Burpees

THURSDAY -TABATA
Set 1
Alt Tabata (4each)
-Push Press
-Step Ups
Set 2
Dubata (40:20 x 8ea exercise)
-Battle Rope/Sled Push/Versa
-Air Bike/Row Erg

Friday - For Time
Set 1
3 Rounds Of
6ea x RFESS
10 x Feet Elevated Ring Row
Rest 60sec
Set 2
10 Rounds For Time
5 x Pull Ups
10 x Push Ups
15 x Squats