SEAL grinder PT 3-18-11

Muscle ups and Squats – Workout

warmup w/ 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 – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility drill (groiner) – 3
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
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 – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10

then….

Three rounds for time of:
12 Muscle-ups
75 Squats
(you can substitute muscle ups with 3 pull-ups and 4 dips)

Kristan Clever 8:48, Kevin Montoya 9:29, Brandon Pastorek 10:36, Michelle Benedict 13:01.
Post time to comments.

then… 3 hours or more later

PM workout

100 push ups for time

record time

then cool down with

Yoga cobra stretch – 10

Yoga frog stretch – 10

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 Zak S, Charles B, Brian P, Felix S, Zak S, Matt F, Christopher H, Andrew A, Dan R, Robert C, John R, Kevin F, Bill M, Anne L, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.