Ultimate Fat Loss Bootcamp

Mwod:  Row 2 mins, Roll glutes with ball, Outside hip stretch on bench, Roll upper back with roller


Deadlift:  5 @ 60%, 3 @ 70%, 1 @ 80%, AMRAP @ 85%

Face pull 4 x 25


WOD:  3 Rounds

4 mins EMOTM

7 Thrusters
7 Box Jumps

1 min rest

4 mins EMOTM

7 Jump squats
7 Wall balls

1 min rest

4 mins EMOTM

7 Body rows
7 K2E


Tues, Jan 21st

Mwod:  Row 2 mins, Roll chest on post, Band lat/tri stretch, Couch stretch, Stretch wrists


Military press & Push press x 4 sets

Each set start with 75% of military press for 3 reps, then push press more reps AMRAP

Pull ups 4 x AMRAP


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