Ultimate Fat Loss Bootcamp

Tuesday

MWOD:
Row 250m
couch stretch
chin bar hang
roll pecs

LIFT:

EMOTM x10min

x5 bench press@75%
x10 body rows

WOD: 21-15-9

hand cleans
pullups
hip-ups


Wednesday

MWOD
band hip split squat + stretch
single leg glute bridge holds
roll back

LIFT: DL

3x5+2-3@80%

standing band crunches

x10

WOD: for time

40 KB swings
30 slider pikes
20 DB squat jumps (20's/30's)

30 Goblet squats (30/50)
20 DB thrusters (25/40)
10 plyo push ups

20 burpees
15 DB snatches/side
10 toes to bar

Thursday

MWOD:
Band lat tri stretch
stretch wrists
hip opener on box

LIFT:

AMRAP in 10 min

clean and press
x10
hip ups
x12
russian twists
x15/side

WOD: FOR TIME

Row 100M
25 body rows
20 DB lunges/leg
row 200m
25 body rows
20 DB lunges/leg
row 300m
25 body rows
20 DB lunges/leg
row 400m
25 body rows
20 DB lunges/leg
row 500m
25 body rows
20 DB lunges/leg