Running with Cindy – WOD
warmup with Navy SEAL grinder PT Workout
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
SGPT hip mobility drills (groiner) – 3 laps
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
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 – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10then….
then…
Running with Cindy (5 pullups, 10 pushups, 15 squat)
1000 meter Run
5 Rounds Cindy
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Rounds Cindy
rest
PM workout
3 rounds for time
20 hollow rock
200 meter sprint
25 four count flutter kicks
10 frog jumps (3 ft minimum)
then… cool down stretch with
Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization
Navy SEAL style workout designed for every athlete that wants to improve their body and mind.
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