“Hybrid Bootcamp”
1 Round of Bootcamp
(Rope Slam, Knee to Ball, Crunch to Press, Curl to Press, Dips, Step Hops, Pull ups, Dumbbell Squat Cleans, Hip Band Walk)
1 Min Rest
1 Lap (.45 miles)
2 Min Rest
Repeat 2 more timesĀ
Cash Out: AMRAP – 4 minutes of burpees
Start by performing the 9 bootcamp exercises with a 30:30 work to rest ratio.Ā
Rest 1 minute
Run .45 Miles (it’s only .45 because thats the distance around our building)
Rest 2 minutes
Round two of bootcamp with a 30:20 w:r ration
Rest 1 minute
Run LapĀ
Rest 2 minutes
Round three of bootcamp with a 30:20 w:r ratio
Rest 1 minute
Run Final LapĀ
Rest 2 minutes
AMRAP of Burpees for 4 minutes