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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 9/14/13

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 15 CAVEMAN FBT!!!!

Circuit 1:

Turkish Get ups: 5,4,3,2,1 (each side) TO KB Swings: 50, 40, 30, 20, 10

 

Circuit 2: Outside

FBT

1)      Med ball Crawl outs w/pushup & DL x50

2)      Ninja Burpees x25

3)      Jump rope x100

4)      Mountain Climbers x50

5)      High 5s x25

6)      Surrenders x25

7)      Med ball floor to overhead x25

Circuit 3

Sprints

Part 1: 100 yards forward, then backward x 3 rounds, rest 2 min

Part 2, non stop:

1)      Sprint 15sec, 15 sec walking recovery x 4 rounds

2)      Sprint 15sec, 30 sec walking recovery x 3 rounds

3)      Sprint 15sec, 45 sec walking recovery x 2 rounds

4)      Sprint 30sec, 30 sec walking recovery x 2 rounds

5)      Sprint 30sec, 60 sec walking recovery x 2 rounds

6)      Sprint 60sec, 60 sec walking recovery x 1 rounds

 

STRETCH!

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