Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll shoulders and traps with ball on post, Band lat tri stretch, Stretch wrists


Military press max weight x 5 reps, add weight then max Push press x 5 reps, add weight then max Jerk x 5 reps

Bent over Rows 4 x 12 reps


WOD:  3RFT

KB Complex (5 swings + 10 Alternating swings + 10 Alt KB Clean & press)
15 Push ups
20 Walking lunges



Oct 29th

Mwod:  Row 250m, Roll glutes and hips with ball, Roll quads with roller, Band hip stretch from rack, Bottom squat x 1min


Squat 4 x 4 @ 80-90%

Face pulls 4 x 15 with 2 ct hold


WOD:  4 RFT

20 Dubs
20 Wipers
20 Hip ups
20 Russian Twists
20 Landmines
20 Ball fall outs