Backstreets workout

Backstreets – WOD
   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 – 10
Hip swivel kicks (forward)  – 15 each leg
Hip swivel kicks (side)  – 15 each leg
Jumping jacks  25
SGPT hip mobility (groiner)drill  – 3 cycles
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 lunge  – 20 (10 each leg)
air squat  – 50
Pushups with sideways walk  – 10
frog jump lateral jump  (1 ft high minimum) – 10
eight count bodybuilders  – 10
split jumps  – 15
situps  – 25
pushups with sideways walk  – 20
thai plank  – 10 each side
sitting flutter kicks  – 20
reverse crunches  – 20
sitting calf stretch  – 10

then….

BackStreets workout for time:
20 pull ups
200 m. walking lunge
sprint 200 m.
100 mtn climbers
sprint 200 m.
50 burpees
sprint 200 m.
150 squats
sprint 200 m
75 push ups
sprint 200 m
100 double unders

then…

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

Navy SEAL  style workout designed for every athlete that wants to improve their body and mind.

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