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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 6/20/13

Warm up: Bootcamp JTLC+ run to grand & back
Circuit 1:
A1) Barbell Back Squats: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 5 reps (first 3 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: FBT

Box Jumps TO Dips: 20>2 (-2)

Circuit 3: Iso hold circuit:

Split stance R/L: 30s

Squat and hold w/handcuffs: 30s

High plank: 30s

Side plank w/leg lift R/L: 15s

Cliff hanger: 30s

Flying superman: 30s

Flying jackknife: 30s

Hand stand: 30s

Pullup hang: 30s

STRETCH

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