“Bootcamp”

Sledge Hammer

Push Press

Heavy Rope Jumping Jacks

Air Squats 

Curl to Press

Dips

Bicep Curl 

Air Squats

TRX Row 

Burpees

4 Rounds

30:30, 30:20, 20:10, 30:20

Start at one station and move to the second station after the designated work time.  Then take the designated rest period before moving onto the next station.  Complete all the stations to complete 1 round.  

Rest between rounds:  75 seconds after first round, 90 minutes after rounds 2, and 2min 30sec after round 3.

Count the number of burpees each round and come up with a total .

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