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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 7/22/13

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:

Barbell complex:

Back squat, BN Press, Lunge, Row: x5 reps of each for 5 rounds non-stop (25, 35, 45, 55, 65+)

Circuit 2:

10>1 (-1) FBT

Squat Jumps to Walking planks to bicycle crunch

Circuit 3:

FBT

Mountain climbers to pushups: 50, 40, 30, 20, 10

*pushup regression scheme: toes, knees, bar, wall (start with hardest version you can perform each round and regress as you need to to perform full range of motion chest to ground)

Circuit 4:

9 minute clock

Min 1: High knees (30 sec), plank (30 sec)

Min 2: High knees (30 sec), plank (30 sec)

Min 3: High knees (30 sec), plank (30 sec)

Min 4: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 5: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 6: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 7: Down & Ups (30 sec), flying supermans (30 sec)

Min 8: Down & Ups (30 sec), flying supermans (30 sec)

Min 9: Down & Ups (30 sec), flying supermans (30 sec)

Circuit 5:

Warrior run ¾ mile (with group…or run ¾-1 mile)

Circuit 6:

Sprint/walk combo:

100 yards divided with 33 & 1/3 sections.  Sprint first section, walk to next, then sprint, etc.  8 Min.

STRETCH!

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