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 and ups x5, full speed sprint x30s.
Circuit 1:
A1) Deadlift: 7sets of 5 reps. First 2 sets are warm-ups.
A2) Bench Press: 7sets of 5 reps. First 2 sets are warm-ups.
Circuit 2:
B1) Barbell Rollout TO Pullups x10*E4 &10*E4
B2) Cable Chest Fly TO Honest Pushups x15 & 10*E4
B3) Single Leg RDL (R/L) to 2 Leg RDL (barbell optional for single leg)x10*E4 & x10
Conditioning:
30 Yards-10 sec rest
Side Shuffle x2
Carioca x2
X-Band Walk x2
Sprints x 3-5
Stretch: General protocol
