Ultimate Fat Loss Bootcamp

Tuesday

MWOD:
Dubs practice
pec and lat smash on floor with softball
kneeling adductor stretch
bottom squat

LIFT: max rounds in 12 minutes

Squat x20@55%        
Floor Press x6@70-75%
body rows x20

WOD: 4RFT

50 dubs
20 push ups
15 Russian twists per side

Wednesday

MWOD:
Row 250m
super frog
roll quads
hip banded split squats x10/10

LIFT:

DL
4x6@75%
EOR knee paused

a2) facepulls x15
a3) band pullaparts x20
a4) no money x20

WOD: AMRAP 12 min

3 high pulls
3 clean and jerks
3 toes to bars

increase by 3 reps per round until time expires

Thursday

MWOD:
chin bar hang
roll lats
band lat tri
banded cat camels

LIFT: EMOTM x8 minutes

x5 push presses @75%
box jumps x Max

score is total number of box jumps performed

WOD: For Time

50 thursters
40 KB swings
30 pullups
20 burpees
10 t-get-ups