Ultimate Fat Loss Bootcamp

Monday

MWOD:
roll front/side of quads (individually) on roller
hip opener on box
hollow holds x5 single leg/side x10 double leg

LIFT: Squat 
10x3@75%
1 minute between sets  

WOD: EMOTM 30/30

heart = DB thrusters
spade = plank row
diamond = one arm DB squat cleans/side
club = sit-ups
king = burpee over bar
queen = t-get-up
jack = box jumps
ace =  wall balls


Tuesday

MWOD:
floor slides
t-spine extension on roller
overhead lat passes on side on roller

LIFT: Push Press
5x3@85%

WOD: 4 rounds for time

500M row buy ins for every round

15 hang cleans
10 front squats
15 bar jump overs (must turn in air to land facing bar)


Wednesday

MWOD:
super squat hip sequence
plank pulses


LIFT:

a1) snatch grip deadlift
4x8

a2) half kneeling halos
4x5/5/side

WOD: 40-30-20

v-ups
swiss ball jackknives
knees to bows

Thursday


MWOD:
roll pecs and lats on softball on ground
couch stretch
cat camels x10

LIFT:

A1)
Bench
5x10@60%

A2)
Body Rows
5x12

no rest between a1) a2)

WOD: for time
25 goblet squat (60/80)
25 cal row
25 box jumps
25 kb swings
25 wall balls
25 pullups
25 burpees
25 goblet squats (60/80)