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The Lab Gym’s EXTREME BOOTCAMP – Thursday-Shoulders, Arms, Quads-2/20/14

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, crisscross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

Circuit 1:
A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)

Circuit 2: 1 min rounds x 3rounds

B1) Wall Ball

B2) Walking Planks

B3) Box Jumps

B4) Push Press

B5) High Knees

B6) 1 Min Rest

Core: + weights ~3-10lbs

C1) 2 Sided Crunch x10-15

C2) Pausing Bicycle Crunch x8-10*3

C3) Toe Touch x10-15

C4) Supermans x10*3

STRETCH!