SEALgrinderPT 5-8-12

Swim + Air squat – 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….

Five rounds for time of:

Swim 50 meters

50 Air squats

Post time to comments.

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 John R, Felix, Anne L, Per H, Christopher H, Nick L, Chris M, Brandon J, Haisam K, Ony A, Jake B, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.