Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll glutes and hips with ball, Couch stretch, Roll calves on barbell


Squat 4 x 10 @ 60-65%

Plank with reach 4 x 10/arm


WOD:  4 RFT

5 Renegade manmakers
6 cal Bike/row
7 Power cleans (heavyish)
8 Body Rows



Thurs, Nov 28th

Mwod:  Row/bike x 1 min, Roll upper back & tspine ext over roller, Roll glutes with ball, Outside hip stretch on bench


Military press 3 x 6 + 1 set AMRAP @ 75%

Barbell Rows Same


WOD:  1 RFT

10 Push ups
10 DB RDL's
Row 10 Cals
60 Sec OH Barbell hold (65/95)

20 Push ups
20 Alt DB snatches
20 DB Rows
60 sec OH Barbell Hold

30  Push ups
30 Kb swings
30 DUBS
60 sec OH barbell hold