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

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: groups of 3 people 90s rounds

1)      Tire flip 50ft, 3 people rotate each trip

2)      Farmers carry 50ft, 3 people rotate each trip

3)      Rope climb rotate 3 people every 30s

4)      Wheel barrel 50ft, 3 people rotate each trip

5)      Farmers carry 50ft, 3 people rotate each trip

6)      Supersonic pushups rotate 3 people every 30s

Circuit 2: Outside

25 Thrusters run to grand and back for 3 rounds

Circuit 3: 3 rounds

50 Jump rope

50 yard broad jump and walking lunge back

STRETCH!

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