07/08/2018

Encinitas – Strongman/Stamina Interval Training

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Warm-up

2 min Assault Bike

then

Rump Pump

25’ out and Back Banded Low Quadruped Lateral Walk

10 each leg Banded Quadruped Kick backs

THEN….

2 Rounds

30 sec Banded Wall Glute Bridge

30 sec Banded Glute Pulse

Rest 30 sec

Finish with

2 sets

6-8 Glute Ham Raise

Mobility until 8am

Assault Bike + Heavy Rev Sled Drag + Heavy Fwd Drag (5 Rounds for time)

5 Rounds

Should take around 2 min or less. Rest while partner works.

Assault Bike 30 sec

Rest 15 sec

Rev Drag Sled Short Course

FWD Pull Sled back to start

Heavy + Light (6 Rounds for time)

6 Rounds

Aim for 75 sec for each round. Rest while partner goes.

Sprint down and back (short course) with Heavy Sled

Sprint down and back (long course) with light sled

Row + SandBag + WallJumps + Farmer Carry (3 Rounds for time)

Every 5 min for 15 min

(3 Rounds)

Row 250/200m all out

6 Sandbag toss + Burpee Wall Jump over

50′ Down and Back HEAVY DB Farmer Carry