The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 10/12/13
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.
Circuit 1:
8 Min AMRAP
Med Ball Thruster x3 to
Lateral hops over med ball x3 (>broad jump over>jumping jacks)
(add 1 rep each round to both)
REST FOR 2 MIN
Circuit 2: FBT
3 rounds
50 DU/SU
40 BW Squats (butt to med ball)
30 KB Swings
20 Pushups
10 Situps
After 3rd round run to grand and back
REST FOR 2 MIN
Part 1: 7 rounds FBT
Partner circuit:
Partner hand hold squats x10
Down & Ups x5
Then right into:
Part 2: 7 rounds FBT
Partner wall ball over pullup bar x5
Mountain climbers x10
REST FOR 2 MIN
Circuit 4
5 Min clock, non-stop:
Pullup dead hand for 30s
Squat and hold for 30s
REST FOR 2 MIN
Sprints w/ med ball: 50 feet
1) Walking lunge w/ball in front rack position x 2 rounds
2) OH Walking lunge x 2 rounds
3) Med ball squat x10 to 100 ft sprint x 3 rounds
Circuit 5: core
Jackknife with med ball: s1) x10 regular, s2) x10 passing from hands to feet, s3) x5 with 8 sec hold then 8 sec negative.
Med ball plank: 60s, 45s, 30s
STRETCH!
(Basic Bootcamp stretch(10 seconds each): LOWER-cobra, prone quad-r/l, half kneeling hip flexor, pigeon, standing hamstring, calf. UPPER-Arm across (shoulder, trap, rhomboid), down the middle (triceps, shoulder), over the top (lat), grab and turn away (chest, shoulder, bi), clasp hand open shoulder blades forward, overhead, behind the back.
