“Bootcamp Advanced”

PVC Row

Rope Slam on Knees

Thruster

Tire Flip 

Step ups

Squat to Press 

Ring Dip 

Rope Climb 

Weighted Jump Rope 

Bear Crawl w/tire

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  Set1 30:30, Set 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.