11.30.11

Women’s Bootcamp:  8 Station Bootcamp 

Rope Slam 

Russian Twist 

Gliders

Dips

TRX Row

Squats to med ball toss

Curl to press

Side to side box jumps

Goal:  To work non-stop for the work period

Rest: Listed below

How to do it: Perform each exercise with the following W:R ratio:  30:20 x 4 sets with no rest in between sets. 

Men’s Bootcamp:  Deck of Cards Insanity 

Hearts = Squat Jumps

Diamonds = Tire flips (150lbs approx)

Spades = Crunch to Press

Clubs = Atomic Push up 

Jokers = 3 150 meter sprints

Goal:  To get through the entire deck in 30 minutes

Rest:  When needed

Extra: Works great with a partner