The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 5/28/20
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1:week 3/3
A1) Barbell Back Squats: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 5 reps (first 2-3 sets are warm-ups, 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:
EMOM 10 minutes
3 HSPU (or x6 L-Position inverted, inverted, etc)
10 Box jumps
Circuit 3:
High knees 50 40 30 20 10
BW squats 25 20 15 10 5
Plyo pushups 10 10 10 10 10
Circuit 4:
Tabata-
Chin-ups
Dips
