Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll chest and shoulders and traps with ball on post, Stick external rotation stretch, stretch wrists


Floor Press 4 x 6 reps

DB rows 4 x 8 reps/arm


WOD:  3 RFT
Row 250m or bike
5 T get ups/arm
10 Pull ups
15 Wall balls


Oct 17th

Mwod:  Row 250m, Roll glutes and hips with ball, Outside hip stretch on bench, Band hamstring stretch, Roll upper back on roller with Tspine ext x 20


Deadlift:  Using 2RM from last week, 3 x 10 reps @ 60%

Band x walk 3 x 10/10

WOD:  1RFT

20 Walking Lunges (25/45)
20 Push ups
20 KB swings
20 Burpees
20 Box jumps
20 Dubs
20 Burpees
20 KB swings
20 Body rows
20 Walking Lunges