The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz- 2-17-18
Warm up:
Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back.
Inside form runs (run down middle, peel off to the side and jog back. 2 lines, 2 people at a time…give ready set go cue for each group):
½ speed
¾ speed
Full speed sprint
High knees
Butt kicks
Broad jumps
Bunny hops
Side shuffle-R
Side shuffle-L
Carioca-R
Carioca-L
Walking lunges
Bear crawls
Reverse Bear crawls (1/2 way, then run)
Full speed sprint for 10 rounds.
Circuit 1: AMRAP 10 Min
3 Big Laps (clear space)
10 Ring Rows or inverted row w/barbell and squat rack on lowest setting
10 Pushups
10 Swings
REST FOR 2 MIN
Circuit 2: FBT (can let the whole group stop when first 3-5 people finish)
Down & Ups 10>1 (-10)
Jumping Jacks 100>10 (-10)
REST FOR 2 MIN
Iso-hold circuit: non-stop (2-3 rounds depending on time)
Squat & hold x30s
Split-R, split left-30s
High plank-30s
Side plank w/optional leg lift-15s, 15s
Flying posture hold-30s
Hip Bridge 30s
Hand stand 30s (on wall)
Pullup hang 30s
REST FOR 2 MIN
Circuit 5 (depends on if time):
Option1: 100 yd sprint outside (back street: street sign to fire hydrant about 100 yds). 5-10 sprints w/30 sec rest.
Option 2:Laps to grand and back until 7:45
7:45-stretch
