“Bootcamp”

Sledge Hammer

Weighted Crunch 

Rope Slam 

Knee to Ball 

Tire Flip 

Russian Twist

Sprint 

Plank

Thruster

Full Crunch 

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.