EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/2/13
Warm up: Bootcamp JTLC+ run to grand & back
Circuit 1:
A1) Barbell Back Squats: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 3 reps (first 2 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)
Circuit 2: 9 min EMOM
1,2,3: Box Jumps x15 TO Diamond Pushups xF
4,5,6: Split Squat Jumps or Split Squats x15 TO Dips xF
7,8,9: BW Squats x25 TO Handstand xF
Circuit 3: FBT
BB Curls (25, 35, 45+): 20>8 (-2) TO
Cannonball Crunch 20>8 (-2)
Tabata:
Cross Country Skiers every round w/rets of Overhead Squat w/PVC pipe
