Ultimate Fat Loss Bootcamp

Monday 

MWOD:
mcgill curl ups
roll quads and adductors
bottom squat x10 seconds stand x10 seconds x3 times.

LIFT: SQUAT
 8-7-6-5-4-3-2-1
add weight each round working up to top single

WOD: FRAN

21-15-9
thrusters
pullups

Tuesday 

WMOD:
chin bar hang xmax
roll glutes/hips
couch stretch

LIFT:

a1) Bench
3x20@55%

a2) facepulls
3x20

WOD: max rounds in 20 minutes
run to sidewalk and back
30 KB swings
15 cal row

Wednesday

MWOD:
kneeling side bridge x3x5ct/side
smash hip flexor/gut with softball
kneeling side bridge x3x5ct/side

LIFT: 
DL
5x5@80%

hollow holds
5x3x5seconds

WOD: 50-40-30-20-10

dubs
sit ups
wall balls

Thursday

WMOD

band lat tri stretch
stretch wrists
hip capsule stretch

LIFT: max rounds in 10 minutes 

Push Press x5@75%
Strict Press x8@65%

WOD:

150 thrusters (bb or db up for debate)
EMOTM ascending burpees
(i.e. min 1: x1 burpee min 2: x2 burpee min 3: x3 burpee and so on)