Age Group Swimmers Play Ground Workout - 12 days of Christmas

1 bear crawl -20 yds

200 yd run

3 x pull ups

4 x dips

5 x ground to overhead with rock or heavy object

6 x bench jumps or box jumps

7 x push ups

8 x sit ups

9 x goblet squats (holding heavy object)

10 x push press w heavy object

11 x walk lunges

12 x burpees

*start w bear crawl then repeat then add 200 run, then bear crawl, 200 yd run, 3 pull ups, then bear crawl, 200 yd run, 3 pull ups, 4 dips......

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