Ultimate Fat Loss Bootcamp

mwod:
row 300m
lax ball lats/armpit (subscap) x2 mins/side
t-spine ext. on roller x20 passes
bottom squat x4 mins

lift:
bench 50% x 5, 60% x 3, 70% x 2, 75% x max reps

wod: 1rft
21 push press
21 body row
6 box jumps
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15 hr push ups
15 db row/arm
6 box jump
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9 thrusters
9 kb swings
6 box jumps