The Lab Gym’s EXTREME BOOTCAMP– Tuesday- Chest, Back, Hams, Etc – 3/18/14

The Lab Gym’s EXTREME BOOTCAMP– Tuesday- Chest, Back, Hams, Etc – 3/18/14

Warm up: Bootcamp JTLC: + grand and back/.5 mile

Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 3 reps (first 2 sets are warmups).

A2) Bench Press: 7 sets of 3 reps (first 2 sets are warmups).

A3) Pullups: 7sets of 3 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: 10 rounds FBT

B1) Pushups x10

B2) Susan Sauer Deadlifts/KB Deadlifts x10

B3) Bicycle Crunch x10

Circuit 3: Long tabata

C1) High Knees (2 minutes) w/high or low plank rest

C2) Moutain Climbers (2 minutes) w/high or low plank rest

C3) High Plank Feet Kicks (2 minutes) w/high or low plank rest or flying superman

C4) Walking Planks (2 minutes) w/high or low plank rest or flying superman

C5) Down & Ups (2 minutes) w/high or low plank rest or flying superman

STRETCH