Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll glutes with ball, Outside hip stretch on bench, Band hamstring, Roll upper back


Deficit Deadlifts 8, 6, 4, 2 reps

Band push downs 4 x 20


WOD:   4RFT

10 Barbell RDL's (115/155)
10  Renegade Rows (5per side)
10 Split squats (5per leg)
30  Dubs


Thursday, Oct 3rd


Mwod:  Row 250m, Roll traps and neck on post, Tspine ext over roller x 20, Roll lats, Band lat/tri stretch


Military Press 10, 8, 6, 8 reps

Pull ups 4 x amap


WOD:

WOD:  sore arse

12 min amrap

Drunk lunge x 10 Right
Goblet squat x10
Cleans x 5 (85/145)
Drunk lunge x10 Left
Split jumps x 20
Kb swing x15