SEALgrinderPT 11-17-11

5k trail run – workout
warmup with 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 with pole – 10

Hip swivel kicks forward – 15 each leg

hip swivel kicks side – 15 each leg

Jumping jacks 25

hip mobility drills ( Mtn Athlete HIM drill) – 5

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

standing hip flexor stretch – 5 each leg

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

You can scale up on each of these exercises and add more to each one.

then….
Run 5k trail run

note time and terrain

Trail running tips click here (work and family safe link):

PM workout

500 jump ropes or 100 double unders

then…

Yoga cobra stretch – 10 breath

Plie squat stretch – 10 breath

Yoga downward dog – 10 up down

Yoga frog – 3 minutes

10 minutes of deep breathing/meditation/visualization

Navy SEAL workout designed for Christopher H, Felix S, John R, , Billy M, Zak S, Ryan M., Anne L, JP, Per H, Ben R, C Mellon, Mike Sharpe, Brandon J, Nick L, Travis R, Jake B, and every athlete that wants to improve their body and mind.

Post time and thoughts below in comments.

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