SEAL Grinder PT #1

SEAL Grinder PT #1

Tire Drag & Burpee WOD

 WARM UP

• Wrist Stretch – 10 each way
• Wrist Rotations- 10 each way
• Arm Circles – 10 each way
• Press Press Fling – 10
• Up Back and Over – 10
• Shoulder Pass Through PVC – 10
• Hip Swivel Kicks Forward – 15 each leg
• Hip Swivel Kicks Side – 15 each leg
• Jumping Jacks – 25
• SGPT Hip Mobility Drill – 25 meters
• Mountain Climbers  – 25 two count
• Push Ups – 25
• Swimmers Chest Stretch – 10
• Alternate hand forward/hand back push ups – 15
• Airborne Heismans – 20
• Standing Pause Air Squat – 30 seconds
• Standing Hip Flexor Stretch – 5 each leg
• Standing Lunge – 10 each leg
• Air Squat – 50
• Wide Push Ups
• Latteral Frog Jump – 10 (1 foot high minimum)
• 8 Count Bodybuilders – 10
• Split Jumps – 15
• Sit Ups – 25
• Burpee with Frog Broad Jump – 10
• Plie Squat Stretch – 10
• Heavy Weighted Sit Ups – 25 with 30lbs weight
• Flutter Kicks – 50 four count
• Crunches – 25
• Reverse Crunches – 20

You can scale up on each of these exercises and add more to each one.

WORKOUT

4 Rounds for Time of:
Tire drag (bob cat tire) uphill for 100 meters and then back down (200 meters total)
15 burpees
25 double unders

 COOL DOWN

• Cobra Stretch – 10
• Frog Stretch – 10
• Plie Squat Stretch – 10
• Downward Dog – 10

10 Minutes of Deep Breathing / Meditation / Visualization

Notes:

This is a featured workout developed by SEAL Grinder PT.

To access video clips for the Warmup and CoolDown go to:

SEAL Grinder PT #1