SEALgrinderPT 2-16-12

Kettlebell-Pullup-DU – Wod
first do 30 min. of 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 – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility (groiner)drill – 3 cycles
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….
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.

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

Navy SEAL style workout designed for Cesar R, Will M, Zak S, Justin N, Shane P., and every athlete that wants to improve their body and mind.

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