SEALgrinderPT 9-26-11

Filthy fifty
2 rounds for time
25 Box jump/step ups, 24 inch box
25 Jumping pull-ups
25 Kettlebell (sandbag) swings, 45 lbs
Walking Lunge, 25 steps each leg
25 Knees to elbows
25 Push press, 45 pounds (use sand bag)
25 Back extensions or supermans
25 Wall ball shots, 20 pound ball (make sandball with basketball if needed)
25 Burpees
25 Double unders or 50 single unders

Post time below in comments.

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

Need help with pull-ups? Check out this video here