Ultimate Fat Loss Bootcamp

Mwod:  Row 250m, Roll shoulders and traps on post with ball, Tspine ext over roller with stick in snatch grip, Band lat/tri stretch


Military Press @ 85%
Pull ups

AMRAP in 12 mins


WOD:  All for time

3 Rounds: 

5 box jumps
25 Battle ropes
50 Med ball twists

2 Rounds:

8 Renegade rows
12 KB swings
20 DB Thrusters

1 Round:

8 T get ups (4 per)
10 Burpees
250m Row


Thursday, Dec 19th


Squat 4 x 4 @ 85%-90%

Plank walk 3 x 6/6


WOD:  Abdominus 1 RFT

20 Hip ups
20 Russian Twists
20 Weighted hollow holds
20 Landmines
20 Dead bugs
20 K2E
20 Reverse Burpees