Ultimate Fat Loss Bootcamp

Mwod:  row 250m, Roll quads, Roll glutes and hips with ball, Bottom squat minimum 1 min, Band hip stretch from rack


Squat 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Push ups with 5 ct decent 4 x 6 reps
BPA 4 x 20



WOD:  40-30-20-10 reps of:

Walking lunges (25/45)
Russian twists
KB swings




Tues, Jan 7th

MWOD:  Row 250m, Roll quads, Roll chest with ball on post, Stretch wrists, Band lat/tri stretch


Bench 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Band crab walk 4 x 20/20


WOD:  52 Pick up (no face cards)

Hearts:  DB Push press
Diamonds:  DB Row (2 DB's)
Spades:  Alt DB snatches
Clubs:  Goblet Squats

Ace:  10 burpees