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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 11/11/13

Warm up: Bootcamp JTLC 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. (~10 min)

 

Circuit 1:

40 Burpees

30 Hang Pw Snatch

30 Burpees

30 Hang Pw Snatch

20 Burpees

30 Hang Pw Snatch

10 Burpees

30 Hang Pw Snatch

Circuit  2:

8 rounds

Walking Planks>Wall Ball x10

HLR x10 or Bicycle crunch x15

Vertical Jumps x15

Circuit 3: Long Tabata

4 min:

1,3,5,7: Med ball GTOH

2,4,6,8: PVC OH Squats

4 min:

1,3,5,7: Box jumps

2,4,6,8: KB Swings

4 min:

1,3,5,7: Jump Rope

2,4,6,8: Mountain climbers

4 min:

1,5: Run in place

2,6: High knees

3, 7: Butt kicks

4, 8: Jumping Jacks

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.