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
STRETCH
