09/09/2018

Encinitas – Strongman/Stamina Interval Training

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Warm-up

2 min Assault Bike

then

Rump Pump

2 Rounds

15 Banded Jumping Squats

25’ out and Back Banded Low Quadruped Lateral Walk

20 Double Banded Glute Bridge

10 each leg Banded Quadruped Kick backs

10 each leg Russian Box Step Ups with Barbell

4-8 Glute/Ham Raise

Slow Wide Step sled push to 1/2 mark

Push + Sprint + Push (6 Rounds for time)

Aim for sub 60 sec Rounds

Alternate with partner but rest as needed.

6 Rounds Each

Prowler Push to end of course

Sprint 1/2 down and back

Prowler Push back to start of course

Prowler and Toss (4 Rounds for time)

4 Rounds each alternating with partner.

Load

Men (4) 45’s

Women (4) 25’s

Low Bar Sprint to 1st cone

Rev Sled Push to 2nd cone

6 Sandbag Shoulder Toss

Low Bar Push all the way back

Assault Bike + Farmer Carry Obstacle Course + GHD Sit Up (3 Rounds for time)

3 Rounds each, alternating with partner.

60 sec Assault Bike

1 Lap through Farmer Carry O course

20-25 GHD Sit Up