3 mile burpee – WOD
first do 30 minutes of old skool/new skool BUD/S grinder PT
wrist stretch – 10 each way
Figure eight Arm circles – 10 each way
Up, back and overs – 10
Shoulder pass throughs with PVC pipe – 10
Hip swivel kicks 15 each leg
Jumping jacks 25
hip mobility drills (SEALFit youtube video hip drill) – 5
Mtn climbers – 25 – two count
Pushups – regular 20
Swimmers stretch – 10
wide pushups on blocks – 15
plyo ice skaters – 20
standing pause air squat – 30 seconds
walking lunge – 25
air squat – 50
pushups – diamond – 10
frog jump broad jump (1 ft high minimum) – 10
burpees – 10
split jumps – 15
reverse crunches – 25
burpee with frog broad jump – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
ab leg scissor kicks – 25
alternating bicycle crunch – 20
then….
Run 3 miles total for time
at start do 5 burpees
at every 1/4 mile do 5 burpees
60 total burpees
cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes
This workout is for Mike R., Ann Lee, Cesar, Travis R., Travis S., Brian C., and all other athletes looking to improve their bodies and minds.
post time for WOD in comments below.
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