Boot Camp

Great Woods Fitness & Performance – Circuit Training

Conditioning

5 Stations-

2:00 TASK

immediately into

4:00 AMRAP

immediately into

2:00 TASK

immediately into

1:00 CORE

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STATION 1

TASK- 350-400m SKI ERG

AMRAP- 20 Goblet squat , 20 KBSwing, 20 Plank Drag Through

CORE- Hollow Hold

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STATION 2

TASK- 350-500m ROW

AMRAP- 15 Chest press Slam, 20 Slam ball, 20 Leg Raises over ball

CORE- Russian Slam ball twist

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STATION 3

TASK-10-15 DB Man Makers

AMRAP- 10 Dual DB bent over row, 10 DB Floor press, 10 DB Sit up to Shoulder press

CORE- Plank Hold

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STATION 4

TASK- 15-25 ASSAULT BIKE

AMRAP- 10 Wall ball, 10 Air squat, 10 Single leg glute bridge ( each side)

CORE- Superman’s

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STATION 5

TASK- 15-20 Hand release Burpees

AMRAP- 10 Ring row, 10 Devil Press, 10 Assisted Pistol (to box or holding rig)

CORE- Ab Mat Sit ups