SEALgrinderPT 3-23-12

Ruck march 7 miles – WOD
first do 30 minutes 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 with pole – 10
 Hip swivel kicks forward  – 15 each leg
 hip swivel kicks side  – 15 each leg
 Jumping jacks  25
hip mobility drills (  SEALFit 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
dive bomber pushups  – 10
 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
 crunches  – 25
 reverse crunches  – 20

then….

Ruck March  for 7 miles with 20 lb back pack
wear good running shoes or boots and center your load.  Fully hydrate before and during your march. Dont run.
SGPT ruck march tips

then…

Yoga cobra stretch  – 10
 Yoga frog stretch  – 10
 Plie squat stretch  – 10 (really work to get your knees out and stretch)
 Yoga downward dog  – 10
 Yoga frog  – 10 minutes
10 minutes of deep breathing/meditation/visualization

This workout is for Travis R., Jake B, Brian C., Mike R., Chris H., Chris C, Ann Lee, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.