Ultimate Fat Loss Bootcamp

Monday

MWOD:
dubs practice
band lat tri
stretch and/or roll calves

LIFT:
Push Press
Ladder up to Max

EMOTM x6 min
x5@75%

WOD: 21-15-9

ManMakers
box jumps
toes 2 bar


Tuesday

MWOD:
row 250m
super frog
gut smash


LIFT: 5 rounds 12 minute time cap

DL x5@75%
TB jumps x5

WOD: 3 rounds for time

arm over arm sled pull
overhead ball tosses x3
farmers carries x ><
tire flips x3 or x8

Wednesday

MWOD:
smash pecs on post with lax ball
band hip stretch + 10 band hip split squats

LIFT: max rounds in 10 minutes

Bench Press
x5 wide grip
x5 medium grip
x5 close grip
@65%

x20 body rows

WOD: AMRAP in 12 min

x50 Dubs
x40 KB swings
x30 V-ups
x20 Burpees

Thursday

MWOD:
super frog
cossack squats
floor slides

LIFT: Squat

5x5@80%

a2) band pullaparts x50

WOD: For Time

row 750m
50x DB snatch
40x push ups
30x push ups
20x power cleans
100x rope slams