“Burpee Bootcamp”

Tire Flip 

Burpees

Kneeling Rope Slam 

Burpees

One Leg Lunge w/Press

Burpees

TRX Row Squat Jump

Burpees

Side Plank Press

Burpees

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.