Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll chest on post, Roll triceps and forearms on barbell, Frog stretch, Band lat stretch


Floor press 4 x 8 reps

DB rows 4 x 10/arm


WOD:  DB Complex x 6 rounds (25/45)

6 Lunges/leg
6 DB Front squat
6 DB Push press
6 DB rows/arm
6 DB RDL's



Oct 10th

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

Deadlift- work up to heavy x 2, then take 5% off for 1 drop set

Cossack squats 4 x 12


WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS (75/115)
- 10 BURPEES