GoRuck workout #ONE 2-25-14

GoRuck Workout #ONE
 first do 30 minutes of Navy SEAL grinder PT
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
hip mobility drills ( SEALFit drill ) – 5
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
dive bomber pushups – 10
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

then….

GoRuck Workout #ONE (with a 20 lb ruck or more)
walking lunge with ruck 200 meters
hill sprints x 5
20 pushups with ruck (chest to deck)
25 flutter kicks with ruck on stomach
Ruck 10 miles minimum with 35 lbs in hilly terrain
along the way do 100 meters bear crawl, low crawl
when arriving back to base..
hill sprints x 3
20 pushups with ruck
25 flutter kicks with ruck on stomach
post workout results in comments below.
wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run.
SGPT ruck march tips

then…

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

This workout is for all athletes looking to improve their bodies and minds.

post time for WOD in comments below.