SEALgrinderPT 11-21-12

Ring Pushup WOD
first do 30 minutes of old skool/new skool 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 (  Mtn Athlete HIM 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
 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
leg levers – 25
reverse crunches – 20

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

then….

Ring pushup WOD
5 rounds for time
15 ring pushups (or substitute 25 regular pushups)
200 meter sprints
25 double unders
10 burpees with frog broad jump

then…
2 mile run for time

then…
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 every athlete that wants to improve their body and mind.

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