Ultimate Fat Loss Bootcamp

Mwod:  1 lap, Roll calves & stretch them, Banded hip stretch from rack, Stick external rotation stretch


Lift:  2 ct pause Squat 5 x 3 reps

Push up with slow (5 ct) decent 5 x 5 reps


WOD:  For time

100 Lunges
50 Weighted V ups
50 Battle Ropes
25 Burpees
25 Push ups


Thursday, Aug 22


Lift  Bench  2 ct pause 4 x 5 reps

BPA 4 x 40


WOD: Fight gone bad
3 x 5 minute rounds (1 min per exercise for reps)
No rest between stations

Wall balls
Box jumps
KB swings
DB Push press (30/50)
Row for cals
2 min rest