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, burpees x10, full speed sprint x30s.
Circuit 1:
A1) Back Squats: 7 sets of 5 reps (first 2 sets are warmups)
A2) Standing DB Shoulder Press (first 2 sets are warmups)
Circuit 2: FBT (for best time, may break up reps as needed)
B1) Bodyweight Squat x100, 75, 50, 25
B2) Curlups/chin ups x10, 10, 10, 10
B3) Dips (regular or bench) x20, 20, 20, 20
Circuit 3: cable or dumbbell
C1) Split Squat (each leg) x10-15
C2) Tricep Kickbacks x10*L3
C3) Dumbbell Curls x10*E4
Conditioning Circuit:
High knees for 30s, down and ups for 10 seconds, low plank for 30 seconds, repeat for 3-5 rounds
Stretch: general protocol
