“Bootcamp”

Tire Flip

Box Jump 

Rope Slam 

Glute Bridge

Sledge Hammer

Knee to Ball 

Plank Jump 

Sumo Squat 

TRX Row or Rope Climb 

KB Swing

Wall Ball

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

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.