SEAL grinder PT 8-17-10

Tire Drag + Burpee WOD
warmup 20 min Navy SEAL workout
wrist stretch  – 10 each way
wrist rotations  – 10 each way
 Arm circles 10 each way
 Press, press, fling – 10
 Up, back and overs – 10
 Shoulder pass throughs with pole – 10
Hip swivel kicks forward  – 15 each leg
hip swivel kicks side  – 15 each leg
Jumping jacks  25
SGPT hip mobility drills  – 25 meters
Mountain climbers  – 25 – two count
Pushups – regular  20
 Swimmers chest stretch – 10
alternate hand forward hand back pushups  – 15
airborne heismans  – 20
standing pause air squat  – 30 seconds
 standing hip flexor stretch  – 5 each leg
Standing lunge  – 20 (10 each leg)
air squat  – 50
pushups – wide  – 10
frog jump lateral jump  (1 ft high minimum) – 10
eight count bodybuilders  – 10
split jumps  – 15
situps  – 25
burpee with frog broad jump  – 10
 plie squat stretch  – 10
heavy weighted situps  – 25 (30 lb. weight)
flutter kicks  – 50 four count
crunches  – 25
reverse crunches  – 20

You can scale up on each of these exercises and add more to each one.

then….

For Time
4 rounds
Tire drag (bob cat tire) uphill for 100 meters and then back down (200 meters total)
15 burpees
25 double unders

then… 1 mile cool down run at conversation pace

then – cool down stretch

Yoga cobra stretch  – 10
Yoga frog stretch  – 10
Plie squat stretch  – 10 (really work to get your knees out and stretch)
Yoga downward dog  – 10
Yoga frog  – 10 minutes
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for Jake B. , Travis R., Mike R, Ann Lee, Cesar, Chris Covington and every athlete that wants to improve their body and mind.

Post time and thoughts below in comments.