Ultimate Fat Loss Bootcamp

MWOD:
t-get-up x3/arm
t-spine extension on roller
couch stretch

LIFT:

max rounds in 8 minutes
Bench Press
x10@65%
one arm DB row
x12/arm  

WOD:  3 rounds

row 500m
25 DB push press
25 goblet weighted squat jumps


Tuesday

MWOD:
dubs practice
super frog
hip opener on box
stretch or roll calves

LIFT:
Squat
work up to 2RM
EMOTM
8x2@70%

WOD: max rounds in 15 minutes

4x DB overhead squats/side
6x clean & press
x8 toes to bar
10 sit-ups
20x walking lunges/side

Wednesday:

MWOD:
chin bar hang
roll lats on floor
roll pecs on floor with softball

LIFT:
Push Press
4x8@65%
strict
2xAMAP@65% (of strict max)

WOD: 3 rounds for time

ARM over ARM plus low push
farmers x30ft/30ft
tire  x3 or x8 (400/225)
ball toss for height x4

Thursday

MWOD:
half kneeling side bridges
glute bridges
mcgill curl ups

LIFT:5 rounds

x5 DL @80%
x10 KB swings
x10 pullups

WOD: running clock
complete 5 clean and presses every minute
add predetermined weight increment every three minutes
i.e.
minutes 0:00-3:00 75
minutes 3:00-6:00 85
minutes 6:00-9:00 95
minutes 9:00-12:00 105