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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 9/1/13

Warm up:

Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back. AND THEN 25 CAVEMAN FBT!!!!

A)    Log Tabata

  1. Min 1: Squat Jumps, Power Pushups
  2. Min 2: Squat Jumps, Power Pushups
  3. Min 3: Squat Jumps, Power Pushups
  4. Min 4: Squat Jumps, Power Pushups
  5. Min 5: Bicycle crunch, Walking planks
  6. Min 6: Bicycle crunch, Walking planks
  7. Min 7: Bicycle crunch, Walking planks
  8. Min 8: Bicycle crunch, Walking planks
  9. Min 9: Sprint in Place, Jumping Jacks (rest w/squat & hold optional)
  10. Min 10: Sprint in Place, Jumping Jacks (rest w/squat & hold optional)
  11. Min 11: Sprint in Place, Jumping Jacks (rest w/squat & hold optional)
  12. Min 12: Sprint in Place, Jumping Jacks (rest w/squat & hold optional)

B)    Rest for 1-2 min

C)    FBT:

  1. Walking lunges (r&L=1) TO KB Swing: 50, 40, 30, 20, 10

D)    Rest for 1-2 min

E)     Rounds of 30 sec per exercise, non-stop = 9 minutes

  1. Mountain climbers (30 sec)  then low plank (30s) for 3 rounds = 3 min
  2. Surrenders (30 sec)  then squat and hold (30s) for 3 rounds = 3 min
  3. Jackknifes (30 sec) then flying supermans (30s) for 3 rounds = 3 min

F)     Rest for 2 min

G)    Sprint circuit: outside (or until run out of time)

  1. 10>1 (-1 each round) Burpees/down & ups TO 100 yard sprint (10 burpees then 100 yard sprint, 9 burpees then 100 yard sprint, etc…)

H)    ~7:45-STRETCH!

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