SEALgrinderPT 8-12-13

Tire Flip metcon – WOD
first do 30 minutes of old skool-new skool BUD/S grinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles  10 each way
Figure eight arm rotations   – 10 each arm
Up, back and overs  – 10
Shoulder pass throughs with pole  – 10
Hip swivel kicks 15 each
Jumping jacks 25
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers  – 25 – two count
Pushups – regular 20
Swimmers stretch  – 10
 Pushups – Diamond – 15
 Plyo ice skaters – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 20
frog jump broad jump – 10
hindu pushups – 10
 split jumps – 15
situps – 50burpee with lateral broad jump – 10
 Thai plank – 10 each side
bicycle crunch situps – 10 each side
flutter kicks – 50 four count
V-ups – 20

You can scale up on each of these exercises and add more to each one.

then….
5 rounds for time
Tire flip (125 lbs.) 50 meters
15 burpees
25 double unders or 125 jump ropes

*if you dont have a tire then carry two 35 lb sandbags or equivalent weights or object. Or push a wheelbarrow loaded with sand or bricks.

then…

cool down
Yoga warrior pose – 5
Yoga downward dog stretch – 10
Yoga frog stretch – 10
Sitting calf stretch  – 10
Sitting ITB stretch  – 5 each leg
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout  designed for Travis R., Travis S., Brian C., Cesar, Chris H. ,  Annlee, Chris C., and all that want to improve their bodies and minds.

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