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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 11/2/13

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:

5 rounds for time, 3 min rest between each round:

20 Pullups (kip>jumping>band)

30 Pushups (toes, knees, rack/bar, worm)

40 Situps (or cb crunch)

50 Squats (bw, optional med ball target)

Circuit 2: Optional

Tabata:

1,3,5,7: Jump Rope SU>DU

2,4,6,8: Burpees or Down & Ups

Circuit 3: Optional

Grand and back x2

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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