SEALgrinderPT 5-11-12

Running with Cindy – WOD
warmup with  Navy SEAL  grinder PT 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 drills  (groiner) – 3 laps
    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
   divebomber pushups  – 10
   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  – 50
   pushups with sideways walk  – 20
 thai plank  – 10 each side
 leg levers  – 25
 reverse crunches  – 20
    sitting calf stretch  – 10then….

then…

Running with Cindy (5 pullups, 10 pushups, 15 squat)
1000 meter Run
5 Rounds Cindy
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Rounds Cindy
rest

PM workout
3 rounds for time
20  hollow rock
 200 meter sprint
25 four count  flutter kicks
 10  frog jumps  (3 ft minimum)

then… cool down stretch with

 Yoga cobra  stretch – 10
 Yoga frog  stretch – 10
   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 Zak S, Will M, Cody S, Cesar R, Justin N, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.

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