EXTREME BOOTCAMP-2/26/13-Chest, Back, Hams, Etc

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 3 reps (first 2 sets are warmups).

A2) Bench Press: 7 sets of 3 reps (first 2 sets are warmups).

A3) Pullups: 7sets of 3 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: W/Partner or pole

B1) Banded Pushups (can worm up, 4 sec ecc): x10E4, x10 x10E4, x10E4, x10E4

B2) Partner/pole cable/band rows (same band from pushups): x15,15,15,10+10 sec hold on last rep

Circuit 3: w/partner

C) Partner Human Deadlift (partner is in  high plank position): x10,10,10 (rest: switch people and repeat  for 3 rounds)

Circuit 4: 2-3 rounds

D1) Single Leg Hip Bridge, x10*3

D2) Side Lying High/Low Plank Leg Lift: x10

D3) Front plank Heal lift: x10*3 alternating

D4) Flying superman hold: x10s

Conditioning: together

Jumping Jacks x50

High Knees x50

Butt kicks x50

Mountain climbers x25

Feet kicks x25

High 5s x25

Sprint x50


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