BOOTCAMP

Thunderstruck Jump Lunges

Stations: 8 Minutes Each

ROW 1 Exercises (dumbbells): 1. Squat Thrusters 2. Walking Lunges w/ DBs 3. Hammer Curls 4. Man Makers

ROW 2: Obstacles 1. Row of Walls with Ball (5) 2. Slip Ramp 3. 5 Rope Up/downs (or full rope climb) 4.Dip Walk

ROW 3 Fun Stuff! 1. Landmine Presses 2. Sled Push 3. Slam Balls 4. Box Jumps HIIT 45/15 x 3 Rounds (12 Minutes) Surfer Turns Squat Jacks Plank Up Downs Plank Toe Touches

SPARTAN SGX

Warm Up

45 Seconds on / 15 Seconds Off

Low Bearwalk with plate on back if possible / Crab Walking / Ape Running / Inchworms with Pushups / Battle Ropes

Stations – 5 Mins on / 1 Min off

1. Bucket Carry Lap + 30 Mountain Climbers
2. Row of Rings, Multi Rig (as far as you can), walk lunge back
3. Rope Climb + 10 Box Jumps
4. Row of Walls + 2 Slip Ramp Up Downs and Backwards
5. 10 KB Swings + Tyrulean Traverse + 8 Foot Wall

Tabata Dead Hang