Ultimate Fat Loss Bootcamp

MONDAY

MWOD:
row 250
single arm 'assisted' hang
couch stretch
tspine extension on roller

LIFT:

Bench Press
5x5@80%

a2) body rows x8-12

a3) band pullaparts x50


WOD: 21-15-9

walking lunges/leg
single arm DB push press/side
single arm DB front squats/side

Tuesday

MWOD:
rack facing hip banded split squats x10/10
supine hip marches
floor slides

LIFT:3 rounds for time

back squats x25 reps @60%
push ups x10

WOD: 12 min amrap

1-2-3-4-5.....

cleans
bar facing burpees

Wedesday

MWOD:
band lat tri stretch
stretch wrists
roll calves on barbell sleeve

LIFT: Military

E2MOTM x10 min
x10@60%
x10 band pullaparts

WOD: Santiago

7RFT

18 DB hanging squat cleans
18 pullups
10 SG grip highpulls
10 handstand push ups

Thursday

MWOD:
roll hips on soft ball
hip opener on box
cossack sqauts

LIFT: DL

10/8/6/4/4
@65/70/75/80/85

a2) standing band crunches
x12

WOD:  4RFT

200ft farmers carry
10 Clusters
10 tosses