Ultimate Fat Loss Bootcamp

Mwod:  1 lap, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


Lift:  Deadlift:  10-9-8-7-6-5-4-3-2-1 reps

Start at 55-60% and add 10lbs each set (5/side)


WOD:  7 RFT

Lucky #7

7 Thrusters
7 Renegade Rows
7 Vups
7 KB Swings



Thursday, July 11th

Mwod:  1 lap, Roll traps & upper back with ball on floor & post, Band lat stretch

Lift:  Military Press- test 2 RM

B1)  Push press 3 x 4 reps @ above weight
B2)  3 x 30 BPA


WOD:  10 RFT

Prowler sprint one way
Tire flip x 6
Burpees x 6