The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 6/29/13
Warm up: Bootcamp JTLC: ½ speed run x10s, ¾ speed run x10s, full speed sprint x10s, high knees x10s, butt kicks x10s, crisscross jumps x10s, cross country skiers x10s, mountain climbers x10s, spiderman crawls x5, pushups x5, down & ups x5, full speed sprint x30 sec
Circuit 1: FBT
20 Caveman
30 DB thrusters (10, 15, 20, 25, 30, 20+)
40 Cannonball Crunch
50 Jumping Jacks
50 inverted row or pull-up or ring rows
50 push-ups
50 jackknifes
50 squats
Circuit 2:
TGU: 5,4,3,2,1 (r/l may alternate or all same side)
w/20 KB Swings each round
Circuit 3:
Sprints (inside at 50 feet OR outside back hill sprints and adjust range/sets…maybe 10 max sprints down & up hill)
1) x1 trip(down & back) x3
2) x3 trips (down & back & down) x3
3) x5 trips (etc, etc) x3
4) x7 trips (etc) x3
Stretch
