SEALgrinderPT 2-25-13

warmup with 30 min Navy SEAL  frog 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
hip mobility drills (  Mtn Athlete HUG 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 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  – 10then….

Helen
3 rdsft (rounds for time)
400 meter run
21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups

if no kettle bell then use dumb bell. If no kettle bell then do burpees or improvise with a sand bag or ruck/backpack filled with 35 lbs.
note time in comments below

how to make a sand bag to use as a kettle bell for Helen workout

Check out these Helen workout tips from SEALgrinderPT.com

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

Post time below in comments.