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:
TGU: 54321
Circuit 2: Partner
Partner Wall Ball: 200 reps
Circuit 3: Partner Big Circuit: 3 min per station then rotate. One person works for 30s then switch for 30s. 24 min.
1) Shuttle run
2) Sled drag (45, 90, 135)
3) Prolwer (50)
4) Rope Climb
5) Jump rope
6) Rower
7) Tire flip
8) OH Squat (45/65/95)
Circuit 4: Partner
HS to Sprint (10 rounds or 8 min cap): One partner holds a handstand while other does 3 sprints red line to red line (~300ft)
Circuit 5:
8 Min run on medium track (switch directions at 4 min)
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.
