The Lab Gym’s EXTREME BOOTCAMP-Tuesday 6/4/13

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: 7 Rounds FBT

B1) Ring Rows x10

B2) Bicycle Crunch x15

B3) Pushups x10

Circuit 4: FBT x25, 20, 15, 10

C1) Hanging Leg Raises (straight>bent)

C2) KB Swings

Circuit 5: Tabata

Either all power pushups or power pushups and high knees



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