SEALgrinderPT 2-19-13

Delta Force Workout #2
warmup with 30 min. of   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 (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….

Delta Force Workout #2
with 20# weight vest,
Delta Force workout #2
for time
5 rounds for time
50 meters overhead walking lunges with sand bag (or ruck sack filled with gear)
15 burpees
15 rock or sand bag carry 50 meters
15 star jumps
wear weight vest or flak jacket if you have it.

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

Check out this article on Delta Force workout

Navy SEAL  style workout designed for every athlete that wants to improve their body and mind.

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