Ultimate Fat Loss Bootcamp

Tuesday

MWOD:
chin bar hang
floss pecs/delts on KB or softball
stretch calves

LIFT: Push Press

work up to 3RM
3x5@85-90% of 3RM

WOD:
in teams of two
amrap 20 minutes

25 KB swings
15 sit ups
5 box jumps

one member will run 400 feet (sidewalk and back) while the other completes rounds from amrap, upon their return they will switch off. repeat until time is up.

Wednesday 

MWOD:
cossack pauses
floss glute and tfl on soft ball
bottom squat hold + stand holds

LIFT: Squat

10x2@70%
45seconds rest

WOD: 40-30-20

drunk lunges
russian twists
v-ups
wipers 


Thursday

MWOD:
hip band split squats
x-band walks
pigeon glute bridges

LIFT: 4RFT

x10 DL @65%
x20 bench presses @50%

WOD:  For time

30 cleans
1000m row
25 pullups
100 dubs
50 burpees