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
