Ultimate Fat Loss Bootcamp

Mwod:  Row 2 mins, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Hamstring stretch


Deadlift 5 @ 50%, 3@ 60%, 1 @ 70%, AMRAP @ 75%

Body rows 4 x 15 reps


WOD:  4 RFT

3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Plank rows (6 per)
15 Dubs



Thurs, Jan 9th

Mwod:  row or bike 2 mins, Roll upper back + tspine ext over roller with stick x 20, Stretch wrists, Band pec stretch


Military Press 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%

Pull ups 4 x AMAP


WOD:  3 Rounds, 1 min at each station, each round for reps

Push press (75/135)
Battle Ropes
BW split jumps (30sec per leg)
KB swings
Band curls

2 mins rest