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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full Body Blitz 7/27/13

Warm up: Bootcamp JTLC+ Grand and back

Circuit 1: FBT

Bradford Thrusters (25, 35, 45, 65, 95) (front thruster, then back thruster)

x50  FBT

Circuit 2: FBT

50 Caveman FBT

Rest 90 seconds

Max burpees in 3.5 minutes

Circuit 3: Stations (split people/room among stations, 2-3 full rotations, 1 min rest after each round of all). 30 seconds on and 30 seconds off. Pair people up. Person 1 works for first 30, person 2 rests.  Then rotate.

1)      Rower

2)      Tire flip

3)      Wall Ball

4)      Burpees

5)      Planks

6)      Jumping jacks

7)      Wall sit

8)      Optional exercise: only if you have more than 15 people.

Circuit 4: 10 min AMRAP (as many rounds as possible in 10 minutes)

5 Laps (150 feet per lap)(big laps in the room)

Pullups x3/5 (women/men)

Pushups x5/10  (women/men)

Susan Sauer Squats w/KB x15

STRETCH