I got to boot camp and went in the bathroom - heard him say "Outside - 1 mile - go!" Yikes - he started about 5 minutes early. I just hauled out of the bathroom and out the door.
When we got back: 15 burpees, 15 situps, 15 pushups
10 stations with a partner:
(1) Bicep curl then overhead press. 10, 15 or 20 lbs in each hand
(2) Tricep extension on a bench then hop over the bench (holding the bench with hands then hopping side to side) - 10 times each
(3) Slosh tube squats - dang slosh tube! Hard to balance
(4) Hold push up position with weights in hand. Push up, lift one arm out to the side and around
(5) Squats and press - with the bench press bar. Keep one end on ground, 25 lbs on end you lift, squat down and lift bar - pushing out over head, staying on toes all the time
(6) Kettle bell raises with a squat
(7) suspended straps - push ups then turn around and do pull ups
(8) 65 lb. monster slosh tube. Run the width of the parking lot with your partner 2 times
(9) Deadlifts - weight bar, bend over like touching toes, knees slightly bent. Works hamstrings
(10) Box jumps - 3 heights of boxes. Jump up and down 10 times, then do 10 pushups alternating raising one arm and rotating over head.
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