SealFit
Bullstreet SealFit 4 hours.
“The Grinder Warm Up” Wrist stretch – 10 each way Wrist rotations – 10 each way Arm circles – 10 each way Pushups – 10 Burpees – 10 Air squat – 10 Jumping jacks 25 Runners deep hip stretch – 5 Mountain climbers – 25 – two count Pushups – regular 20 Burpees - 10 Air squat – 30 Standing lunge – 20 (10 each leg) Pushups with sideways walk – 10 Lateral jump (1 ft high minimum) – 10 each direction Burpees – 10 Situps – 25 Pushups with sideways walk – 10 Thai plank – 60 seconds each side Flutter kicks – 20 Dragon Pushups – 20 Standing Lunge – 10 (10 each leg)
Ruck ~1 mile
Sandbag PT With Ruck 10x Burpee Jump Overs 20x Sit-Ups (hold at chest) 6x Turkish Get-Ups (alt sides) 20x Overhead press 6x Turkish Get-Ups (alt sides) 20x Sit-Ups (hold at chest) 10x Burpee Jump Overs 20x Cleans 20x Front Squats 20x Back Squats 20x Shoulder Hold Lunges (switch soulders between reps - if “weight” touches ground 10x pushups)
**Finish With: Max Rep Push-Ups in 2:00
Ruck ~1 mile
KB WOD - ‘Reaper Short Card’ 4x Rounds 30x KBS 30x Goblet Squats 30x Push-press 10x Thrusters 10x Burpees
Tire Work - 8x Tabata Intervals (:20 on :10 off) - 4 total minutes
2, 4, 6, 8 toe touches on tire & then jump back and pushup off of tire
Jump into and out of tire going straight through
TIre Battle: Push back and fourth to partner (tire on side)
Parter Tire Flip ~200m