The Lab Gym’s EXTREME BOOTCAMP-Tuesday- Chest, Back, Hams, Etc- 10/7/14

Warm up: Bootcamp JTLC

Circuit 1: (7 sets of 5 reps: Week 2/3)*try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 5 reps (first 2-3 sets are warm-ups).
A2) Bench Press: 7 sets of 5 reps (first 2-3 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: non-stop circuit
10>1 (-1)
Pullups, Pushups, KB Swing

Circuit 3:
Tabata-
Down & Ups TO Mountain climbers w/optional rest of high plank

Circuit 4: 3 rounds
1) Birddogs: x5 w/L5
2) Hanging leg raises: x10 w/E4
3) Waiters bows: x10,
4) Bicycle crunch x25

STRETCH!