Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll upper back with roller,  Stretch wrists, band lat/tri stretch


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80% with 2 ct pause

Band forward and back walk with band around ankles 4 x 15/15


WOD:  "Dirty 30"

30 Box jumps
30 DB Push press
30 KB swings
30 ALT DB snatches
30 Jump squats
30 Burpees
30 Lunges (15 per)


Tuesday, Sept 10th

Mwod: Row 250m, Roll all areas of legs with roller, Roll glutes and hips with ball, Frog stretch


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85% with 2 ct pause

DB front raises 4 x 15


WOD: #1  - Partner thrusters for reps in 8 mins (75/145)


WOD#2 - 50-10-50 reps of:

Dubs
Burpees