Ultimate Fat Loss Bootcamp

Monday 
MWOD:
roll pecs and lats with softball on floor
band lat tri
couch stretch

LIFT: Floor Press
4x8@60-70% of bench (work up)

a2) no money on floor
4x12

WOD: 21-15-12

squat clean
ab wheel/fallouts
single arm DB squat jerks/side

Tuesday

MWOD:
dubs practice
roll calves
super frog
band hamstring stretch

LIFT: max rounds in 12 minutes
Squat
x6@75%
pause every other rep (pause-no pause)

strict pullups
x3

WOD: 'duets'
max reps in 2 minutes, 1 minute rest between couplets 1-2 total rounds

dubs
burpees

cal row
alternating db snatches

wall balls
knees to bows

Wednesday

MWOD:
roll lats
band lat tri stretch
cossack pause squats

LIFT: Single Arm DB clean and press
work up to max
2x3/3@85%

WOD: Strongman Max rounds in 15 minutes

Farmers
arm over arm  + push
Trap bar DL
sled drags

Thursday

MWOD:
roll adductors 
kneeling groin stretch
hip banded split squats

LIFT: DL

work up to 2RM
3x4@85%

hollow rocks
4x3x3rocks

WOD: EMOTM 52 pick up 30 seconds on 30 seconds off for total reps
hearts > DB lunges/leg
diamonds > DB snatches/arm
spades > goblet squats
clubs > DB strict press
queens > burpees
aces > box jumps