SEALgrinderPT 12-4-13

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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