SEALgrinderPT 6-14-12

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