The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full Body Blitz 9/28/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: FBT
Bradford Thrusters (25, 35, 45, 65, 95) (front thruster, then back thruster)
x50 FBT
Rest 90 sec, then:
Circuit 2: FBT
50 Caveman FBT
Rest 90 sec, then:
Max burpees in 3.5 minutes
Rest 2 min:
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! (~5 min if time)
(Basic Bootcamp stretch(10 seconds each): LOWER-cobra, prone quad-r/l, half kneeling hip flexor, pigeon, standing hamstring, calf. UPPER-Arm across (shoulder, trap, rhomboid), down the middle (triceps, shoulder), over the top (lat), grab and turn away (chest, shoulder, bi), clasp hand open shoulder blades forward, overhead, behind the back.
