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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 11/30/13

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:

Barbell complex-RDL, M Press, Squat: 20, 15, 10 non-stop on trainers count.

Circuit 2:

3 Parts-

Part 1: (first 5 finishers is time cap)

50, 40, 30, 20, 10

Med ball GTOH to Med ball mountain climbers

THEN:

54321 TGU to 50, 40, 30, 20, 10 KB Swings

THEN:

75 burpees FBT

Optional:

500 Jump rope reps FBT

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.

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