Ultimate Fat Loss Bootcamp

Mwod:  Row 2 mins, Roll chest and shoulders on post, Band lat stretch, Couch stretch


DB Floor Press 4 x 12 reps

DB Rows 4 x 12/arm


WOD:  Hit the deck

Spades  DB Push press
Clubs  ALT DB snatch
Hearts  DB RDLs
Diamonds Lying leg raises

ACE:  5 Burpees



Mwod:  Row 2 mins, Roll glutes and hips with ball, Band hamstring stretch from rack, Band hip stretch from rack


Deadlift
x 3 @ 60%, 70%, 80%,
AMRAP @ 85%

Side plank banded rows 4 x 15/15


WOD:  EMOTM x 12

2 Push ups
3 Burpees
6 KB swings