SEALgrinderPT 7-19-13

Run-pull-squat workout
first do 30 min. 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 – 10
Hip swivel kicks (forward)  – 15 each leg
Hip swivel kicks (side)  – 15 each leg
Jumping jacks  25
hip mobility drills (    Mtn Athlete HUG 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 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  – 25
pushups with sideways walk  – 20
thai plank  – 10 each side
sitting flutter kicks  – 20
reverse crunches  – 20
sitting calf stretch  – 10

then….

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
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PM workout
3 rounds for time
20 situps
20 walking lunges (each leg)
20 hollow rock
20 bag kicks (10 each leg)

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