first do 30 minutes 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
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
hip mobility drills ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
split jumps – 15
situps – 25
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
Run to pool.
Swim 1000 meters sidestroke for beginners.
1500 intermediate swimmer.
2000 meters for advanced swimmer.
Task #2. Put on long pants and swim/dive booties (not heavy combat boots) and swim 50 meters (beginner) 75 meters (intermediate) 100 meters (advanced). Never swim alone in this drill. Make sure lifeguard on duty and buddy on side of pool with throw rope if needed.
Task #3. Perform pool drills. Throw items into deep end and retrieve by breath hold diving. Note items picked up and distance and depth. Increase distance apart over next workouts as your skills increase. Try to fill your mask with water and then retrieve items on bottom.
Run back to your barracks or base.
Post time and effort notes to comments.
Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
Yoga downward dog – 10
Yoga frog – 10 minutes
10 minutes of deep breathing/meditation/visualization
We like the U.S. Divers Admiral Island Dry Adult Silicone Mask . This is a great mask for $30 and will be able to stand all of the abuse you may give it in the pool. It will last you for quite a while and is a good value.
post time for WOD in comments below.