Ultimate Fat Loss Bootcamp

Mwod:  1 lap, Roll quads and calves, Couch stretch, Stick ext rot. stretch

A)  Band crab walk forward and back  x 20/20
A2)  SL Glute bridge 3 x 10/10

Lift:  Squat: x 8 reps (20 min time limit)
Work up to heavy set of 8 reps, take off  5% for 1 drop set


WOD:  For time

KB swings x 10
1 Burpees
KB Swings x 10
2 Burpees
.
.
.
10 KB swings
10 Burpees

Time?  Repeat in reverse




Thursday, Sept 19th


Mwod: 1 Lap, Roll chest with ball, Band lat stetch, Roll upper back with ball on floor


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

No money 4 x 20

WOD:  1 RFT

"Caya Masa"

Burpees x 1 min
5 Turkish get ups per arm
Jump rope x 1 min
5 DB Clean & Press per arm (30/50)
Push ups x 1 min
Row 300m
V-ups x 1min
5 DB Snatches per arm (30/50)
Side DB raises x 1min
5 Turkish get ups per arm