Grinder PT workout 5k run

GRINDER PT and 5k run 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 drill (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 – 20
split jumps – 15
Burpees – 20
ab crunches – 25
wide pushups – 15
situps – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10
Plank hold for 3 minutes

then…

then… 30 pullups and 30 dips

then… Run 5k for time (or ruck if you ran the day before).

Question: What is a good book to read about the Navy SEALs and being persistent?

Check out the book Fearless: The Undaunted Courage and Ultimate Sacrifice of Navy SEAL Team SIX Operator Adam Brown.

What are you supposed to do for the 20 minutes grinder pt in sealfit workouts? See the top part of this workout before the run.

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