Ultimate Fat Loss Bootcamp

MWOD:
1) skip x100
2) roll upperback and lats x20passes/side
3) t-spine extension on roller x20 reps
4) roll quads x 20 passes
5) chin bar hang xMAX

LIFT:
a1) Bench Press
2@70%
2@80%
3x3@85-90%

a2) body row 3x8
(don't be soft)

B) 100 dubs for time >2 min max

WOD:

A)
3 RFT
7 db snatch/arm
7 1 arm clean and press/arm
7 db row/arm


B)
Shoulder time
3 rounds for quality
db front raise x8
db side lateral raise x8
band pullaparts x16