SEALgrinderPT 9-27-12

Running Angie –  WOD
first do 30 minutes of old skool/new skool BUD/S grinder PT
wrist stretch – 10 each way
Arm circles 10 each way
Figure eight arm circles – 10 each arm
Up, back and overs – 10
Shoulder pass throughs with PVC pipe or bamboo pole – 10
Hip swivel kicks 15 each
Jumping jacks 25
hip mobility drills (SEALFit drill) – 5
Mtn climbers – 25 – two count
Pushups – regular 20
Swimmers stretch – 10
Pushups diamond  – 15
ice skaters – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump broad jump – 10
hindu pushups – 10
split jumps – 15
situps – 25
burpee 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….
Running Angie
100 pullups
run 1 mile
100 pushups
run 1 mile
100 situps
run 1 mile
run 100 air squats
1 mile

then…

cool down
Yoga warrior pose – 5
Yoga downward dog stretch – 10
Yoga frog stretch – 10
Sitting calf stretch (grab calves and bring them  off floor) – 10
Sitting ITB stretch – 5 each leg
10 minutes of deep breathing/meditation/visualization

Workout custom designed for Travis R, Travis S., Mike R., Ann Lee. ,  Chris Covington and all that want to improve their bodies and minds.

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