Ultimate Fat Loss Bootcamp

MWOD: Row 200m easy
             Roll upper legs/quads x 1 minute/side
             Lax ball smash pecs on post x 1 minute/side
             Pre squat hip opener x  1minute/side
             Stretch wrists and forearms x 2 minutes

LIFT: Squats 5 x 3 @ 90%

WOD: 12 minute clean ladder

65,75,85,95,115,135lbs 

45 sec/ 15 seconds

Progress Forward every successful lift. If you miss drop back to the previous bar and continue preforming reps for the duration.