warmup with 30 min Navy SEAL frog 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 – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HUG 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 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….
Helen workout
3 rdsft (rounds for time)
400 meter run 21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups
*if no kettle bell then use dumb bell. If no kettle bell then do burpees or improvise with a sand bag or ruck/backpack filled with 35 lbs.
note time in comments below
Video – how to make a sand bag to use as a kettle bell for Helen workout
Check out these Helen workout tips from SEALgrinderPT.com
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
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