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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.

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