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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

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