“Bootcamp”
Rope Slam
Sledge Hammer/Med Ball Slam
Sprint to Squat
Tire Pull/Plank
Plate Push
Jump Rope
Wall Ball
Pull Ups/Dips
KB Swing
Box Jump
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.