Fight Gone Bad (Bootcamp Workout)

Here's a Crossfit inspired workout that we often did when I was running my bootcamp in Cedar Park, Texas.

On average, we would do this workout (or a variation on it) about once a month.

This workout combines cardio (jumping, burpees) and strength (slamball, pressing, swings).
Here's how we did it:

• Create 5 Stations
• Move through each station after 1 minute
• This is a nonstop 5 minute circuit followed by a 2 minute rest
• Repeat this circuit for 3 total rounds

The stations are:

1. Slamball (using a 10-20lb medicine ball.  I like Dball brand because they don't bounce and smash  your clients in the face)
2. Burpees
3. Dumbbell Push Press
4. Kettlebell Swings (or DB's)
5. Bench Jumps (or squat jumps)

Rest 2 minutes.
Repeat for 3 total rounds.
For 20 people, put 4 people at each station. Make a contest out of it.  Use sidewalk chalk or a piece of paper and pen to write down the number of reps at each station.
Whichever group scores the most reps (points) wins!