Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll glutes, roll calves, Roll quads, couch stretch


LIFT:  Squat x 4 reps
Work up to heavy set, take off 5% and complete an AMRAP drop set


WOD:

For Time
10 Reverse goblet lunges (5 per)
10 Body rows or 5 Pull ups
max thrusters in one set

repeat until you have done 100 thrusters


Tuesday, Oct 1st


Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri


Lift:  Floor Press 4 x 12 reps
DB Rows 4  x12/arm


WOD: 

25 Forever!
1 RFT

25 DB RDL's
25 Dubs
25 Wall Ball Sit ups
25 DB Clean & Press
25 Body rows
25 Box Jumps
25 DB Front Squats
25 KB Swings
25 Burpees
25 Cal Row/bike