Box Jump-TTB-Pullup Wod
first do 30 min. of Navy SEAL grinder PT
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 (groiner)drill – 3 cycles
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
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 – 25
pushups with sideways walk – 20
thai plank – 10 each side
sitting flutter kicks – 20
reverse crunches – 20
sitting calf stretch – 10
then….
Box Jump-TTB-Pullup Wod
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups
Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
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 Cesar R, Will M, Zak S, Justin N, Shane P., and every athlete that wants to improve their body and mind.
Post time below in comments.
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