“Bootcamp”

Wall Sits w/Bicep Curl 

Rope Slam 

Sledge Hammer

Plate Push 

Hip Band Walks

Plank Jack w/Hip Band

Elliptical 

Step Ups

TRX Row

Wall Balls

Tire Flips

Goal: To complete each station nonstop for the designated time.

Rest: W:R Ratio  Set1,2,3 30:20, Set 4 20:20

How to do it: Follow the work to rest ratio that is listed above for every exercise.  Begin at the first station, work for ’x’ number of seconds, then move to station 2.  Do not start the 2nd station until the rest period is over.