The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 1/11/14
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:
Barbell Complex: RDL, Press, Squat, Row-20, 15, 10 (35/45)
Circuit 2:
‘50s’: FBT
50 Pushups
50 BW Squats
50 Jumping Jacks
Circuit 3:
3 person groups
Part 1: 4 rounds
Person A: 100ft bear crawl, while Person B: 25 KB DL, while person C: 15 Sit-ups (rotate exercises as soon as person ahead of you is complete).
Then, right into-
Part 2: 4 Rounds (one person at a time)
100ft Walking lunge w/plate OH (10/25/45)
100ft broad jump
100ft Sprint
Circuit 4:
Long tabata-2 min rotation on each series
A1) MB Thruster
A2) KB Swings
B1) PVC OH Squat
B2) Mountain climbers
C1) High Knees
C2) Pushups
D1) Bicycle Crunch
D2) Jumping Jacks
Circuit 5:
Iso-hold circuit:
Split squat hold-R, L: 30s each side
Squat and hold: 30s
High plank: 30s
Side high plank-R,L: 30s each side
Stretch/mobility
(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.
