“Bootcamp”
Box Jump
Rope Slam
Knees to Ball
Walking Overhead Lunge
Dead Tread
Split Squat Jump
Dips
Step Ups
Rope Pull Up/TRX Row
“AMRAP”
9 Minutes
10 Squats
11 Push Ups
12 Squat Jumps
Goal: To complete each station nonstop for 30 seconds
Rest: W:R Ratio Set1 30:30, Set 2 30:20, Set 3 30:20
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.