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: EMOM (every minute on the minute)

1,3, 5, 7, 9: Pushups to failure (if can’t get at least 10-15 at toes/knees use elevated surface)

2,4,6,8,10: KB Swings

Circuit 3:

Tripod DB Rows TO X-Band Walks: set 1: 15 &15 set 2: 15&15, set 3: 10*3 & 10, 8, 6


1 Legged Hip bridge hold: x10 sec each leg x 3rounds


Flying posture hold x30sec TO plank x30sec

Circuit 4: AMRAP 3 min

25 Jumping Jacks

10 Down & Ups






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