Chest, Back, Hams, Etc

Warm-up: Bootcamp JTLC: Form runs at 50 feet:1 round each of: half speed run in place, 3/4 speed, full speed, high knees, butt kicks, criss-cross jumps, cross country skier,  mountain climber, spiderman crawls x5, pushups x5,  full speed sprint (x 3 rounds).

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 5 reps (first 2 sets are warmups). 

A2) Bench Press: 7 sets of 5 reps (first 2 sets are warmups).        

A3) Pullups: 7 sets of 5 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, sit on floor in L-position (sit tall, legs flat)

B1) Cable Chest Fly TO Chest Press: 15 & 15, 12&12, 10&10

B2) Cable Row Arms Adducted TO Arms Abducted: 15 & 15, 12&12, 10&10*3

Circuit 3:

C1) Hanging Leg Raises: x15, 12, 10

C2) Cannonball Crunch: x15, 15, 15

C3) Plank: x30s, 30s, 30s

Circuit 4:

X-Band Walk-Non-stop: 15-R, 15-L, 12-R, 12-L, 10-R, 10-L TO 100 Speed Jumping Jacks






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