Wednesday 12.5.2018

2019 Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
4 Rope Climbs
8 Parallette Handstand Push-ups
50' Double Kettlebell Walking Lunges (53's/35's)

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (70's/50's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges

Swim Conditioning
For Time:
100 Air Squats, 50 Meter Swim
80 Air Squats, 50 Meter Swim
60 Air Squats, 50 Meter Swim
40 Air Squats, 50 Meter Swim
20 Air Squats, 50 Meter Swim

2019 Open Athletes

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups