The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/18/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: *try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 5 reps (first 3 sets are warm-ups).
A2) Bench Press: 7 sets of 5 reps (first 3 sets are warm-ups).
A3) Pullups: 7 sets of 5 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2:
EMOM for 10 minutes
B1) KB Deadlift with high pull x8
B2) Honest Pushups x8
B3) Ring Rows x8
Circuit 3: 1 round non-stop
Crawl TO pushup x5
Feetkicks x10
High 5s x10
Mountain climber x10
Side plank w/leg lift x15sec (2 round son each side)
Birddog hold x30 sec each
Low plank x30 sec
Jackknife x8 w/E8
Jackknife hold x30 sec
Flying supermans x30 sec
Flying posture hold x30 sec
STRETCH!
