2012-11-03_06-42-17_825

The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 10/26/13

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:

25 Caveman FBT

Circuit 2:

Three rounds for 1 min of (18 min):
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) OR KB Swing OR SU                                                                                                                                                                                                           Rest

Circuit 3:

Part A-

Jumping Lunges: 30, 25, 20

Pushups: 30, 20,10

Then:

Part B-

Jumping Jacks: 100, 80, 60, 40,20

Down & Ups: 50, 40, 30, 20, 10

Circuit 4:

50 ft sprints and form runs:

3 rounds: horizontal prone walk/crawl

3 rounds: reverse lunges

3 rounds: kong walks

3 rounds: bear crawls

10 rounds: sprint

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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