EXTREME BOOTCAMP-3/5/13-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, down & ups x5, 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: 3 Rounds

KB Crawlout (w/pushup & KB Swing) x10

Standing Tripod: 1 Arm KB Row x10

Bicycle Cunch x15

Circuit 3: 2 Rounds

High Plank Heal Lift x10, 10

Side Plank Leg Lift x10, 10

Hip Bridge: x10*3, x5*10

Flying Supermans x15sec

Conditioning: 50ft

Side Shuffle: both sides x1

Shorts ide shuffle reactions x3 (15ft) TO sprint (x50ft)x1 x2 rounds

Sprints x x5


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