Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Tspine ext over roller x 20, Roll upper back, Stretch wrists, Band lat stretch


Military press 8, 6, 4, 8 reps

Pendlay rows 4 x 10 reps


WOD: 5 RFT

7 Snatch Grip High Pull
7 Barbell Push ups
7 Pull ups
7 Cleans



Tues, Oct 8th


Mwod:  Row 250m, Roll glutes, Band hip stretch from rack, Roll calves on barbell, stretch calves


Squat- work up to heavy set of 2 reps, then take 5% off for AMRAP down set


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA