Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll chest with ball on post, Band lat stretch, Frog stretch


Lift:  Bench (add 5lbs to working max)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75% with 2 ct pause

Face pulls 4 x 20


WOD:  1 RFT

250m Row
5 Push Press (75/145).....50 Dubs
5 Push press.....40 v ups
5 Push press.....30 Battle ropes
5 Push press....20 Body rows
5 Push press.....10 Burpees
500 m row



Thurs, Sept 5th


Mwod:  1 lap, Roll glutes extensively with ball, Band hip stretch from rack, Roll feet with ball


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


Cossack squats 3 x 10/10


WOD:  4 RFT

10 Split squats/leg
20 Russian Twists

10 One arm C & Press/arm
20 Goblet squats (35/53)

10 T get ups (5 per arm)
20 Wipers