SEALgrinderPT 4-14-12

Row 5000 meters
warmup with 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 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
high jack high jill – 10 each arm
cherry pickers – 10
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
crunches – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.

then….

Row 5000 meters

note time
Concept 2 Rowing Tips

PM workout
500 jump ropes or 100 double unders

then…
Yoga cobra stretch – 10 breath
Plie squat stretch – 10 breath
Yoga downward dog – 10 up down
Yoga frog – 3 minutes
10 minutes of deep breathing/meditation/visualization

Navy SEAL workout designed for Christopher H, Felix S, John R, , Billy M, Zak S, Ryan M., Anne L, JP, Per H, Ben R, C Mellon, Mike Sharpe, Brandon J, Nick L, Travis R, Jake B, and every athlete that wants to improve their body and mind.

Photos by Kath Knox, CrossFit North Atlanta

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