Helen workout 3-2-14

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