Ultimate Fat Loss Bootcamp

Monday

MWOD:
overhead extension passes with lat on roller x10/side
super frog x2 minutes
roll something sore

LIFT: Push Press' reduced EMOTM' start with 2 min, minus 15 seconds rest per round
x3@80%

WOD: for time 15-12-9-6-3
double DB snatch
burpee box jump over


Tuesday

MWOD:
couch stretch
roll hips with softball

LIFT: Snatch grip DL
4x6

WOD: 'denim'
15 min AMRAP

60 dubs
20 cal row
15 overhead squats (modified to level)


Wednesday

MWOD:
band lat ql stretch
t-spine extension on roller
chin bar hangs

LIFT: 7RFT

bench 7 reps @70%
pistols (or mod) x3/leg
4 pullups

WOD: grace
30 clean and jerks for time (95/135)


Thursday

MWOD:
roll quads and adductors
bottom squat
stretch calves

LIFT: Squat
3x5@80%

a2) single leg hollow holds
3x5/5

WOD: for time

squat clean x10
sit ups x50
squat clean x8
sit ups x40
squat clean x6
sit ups x30
squat clean x4
sit ups x20
squat clean x2
sit ups x10