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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full Body Blitz 8/10/13

Warm up: Bootcamp JTLC+ Grand and back

Circuit 1: Together

BB or DB Complex: non-stop rounds of x10, 8, 6

A1) Lunges

A2) RDL

A3) Thruster

A4) Bentover Row

Circuit 2: Big Laps & Exercises

Continuous run in circle/laps.  Every 30 seconds will have an exercise to complete.  Remaining duration of the 30sec is your rest. Part 2 is 60 second rounds.

Part 1: 30 sec rounds (3 rounds each)

1)      Pushups x10

2)      BW Squats x15

3)      Down & Ups x10, 8, 6

4)      Jumping Jacks x15

5)      Pullups x5

6)      Bicycle crunch x10

Part 2: 60 sec rounds (2 rounds each)

7)      Squat & hold x30s

8)      Planks x30s

9)      Pullup hangs x30s

Circuit 3: 50 ft course. FBT

Bear crawl 50ft, broad jump 50ft, lunge 50 ft.  8 rounds.

Circuit 4:

Partner runs on hill (with bands): ~100 feet

1)      Sprint

2)      Back pedal

3)      Side shuffle (r/l)

4)      Bear crawl

5)      Sprint half way and release

Circuit 5:

15 sec run, 15 sec walk x3 rounds

30 sec run, 30 sec walk x3 rounds

60 sec run x 1 round

Freeze lunges to top of hill x1 round.

 

STRETCH!

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