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The Lab Gym’s EXTREME BOOTCAMP- Saturday-Full body blitz 12/7/13

Warm up: Bootcamp JTLCCatbacks 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:

21,18,15,12,9,6,3

Begin each round with 2 laps around medium track.

Front squat (65/95/135)

DU/SU (double reps if su)

Pullups

Sit-ups

 

Optional:

Tabata BW Squat (optional squat and hold rest)

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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