Warm-up: Bootcamp JTLC

1/4 Mile run

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: 5 rounds FBT (‘for best time’)

B1) Inverted Row x10,10, 10, 10,1o

B2) KB Crawlouts + Swing x10, 8, 6, 4, 2

Circuit 3: *need partner

C1) Power Hamstring Pushup x10*8 (lower for 8 seconds), x8*8, 6*8

C2) Pushup Negatives x10*8 (lower for 8 seconds), x8*8, x6*8

C3) As, Is, Ts: x5*3, 5*3, 5*3

Tabata: 20 seconds of work, 10 seconds of rest, for 8 total rounds

D1) Power Pushups>Walking planks>High 5s (regress down if too difficult)

D2) Mountain Climbers

(optional rest in low plank)

Stretch: General Protocol