Ultimate Fat Loss Bootcamp

Mwod:  Row 2 mins, Roll traps and shoulders with ball, Tspine ext over roller, Band lat/tri stretch, stretch wrists


Lift:  Push Press- work up to 5 RM

OH band pull aparts after every set x 15


WOD:  4 RFT

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



Thurs, Jan 16


Mwod:  Row 2 mins, Roll calves with barbell, Stretch calves, Roll quads, Band hip stretch from rack


Squat 5 @ 60%, 3 @ 70%, 1@ 75%, AMRAP @ 80%

Face pulls 4 x 20


WOD:  AB burner

20 Stir the pot
20 V ups
20 Landmines
20 Banded deadbug
10 Ab wheel
1 min plank
30 Wipers
30 Russian twists
30 Hip ups
30 Med ball toe touches
10 T get ups (5 per)