Battle Rhythm

Navy Seal Workout

First Phase: Warm-up

Run 1 mile, 80 squats, 60 situps, 30 pushups, 20 pullups

Second Phase: Work Capacity

5 rounds:
Sprint in place 1 minute- 10 KB Swing (55#)- shadow box 1 minute- 10 KB Thruster (55#)(2)

AMRAP in 30 minutes:
5 HSPU- 5 pistols (ea leg)- 10 DB snatch (35# ea arm)

Third Phase: Core & Durability

4 rounds:
10 overhead squats (45# bar or 2 x 25# DB)- Ab blast (20 situpups, 20 reverse crunches, 20 crunches, 20 leg levers, 20 bycicle crunches)