10/13/2019

Encinitas – Stronghuman/Stamina Interval Training

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Warm-up

2 min Assault Bike

10 Clam Shell Hip Raise /each

10 each leg Banded Quadruped Kick backs

25 Banded Wall Glute Bridge

24 Banded Glute Pulse

Go push and pull heavy stuff around 2 min… try to focus on glutes firing….

Carry Pull Carry (Time)

3 Rounds Alternating with a partner

Heavy Sandbag Carry to 2nd cone

Run Back to start

Forward Sled Drag Down to 2nd Cone and Reverse Sled Back

Run to Sandbag

Sand Bag Carry back

Light and Fast (Time)

3 Rounds alternating with a partner.

High Bar Sled Push Down and Back to 3rd set of cones. (Men 45’s, Women 25’s)

Add weight. Men 4x 45’s Women 2x 25’s

High Bar Sled Push to 2nd set of cones and back.

Heavy Heavy (Time)

3 Rounds each Alternating with a partner:

Low Bar Prowler Push to 1st cone and back

15/12 Cal Assault Bike

Rev Sled Push Down to 2nd cone and back

Men 4×45 + 2×25

Women 4×25 + 2×15

JVAL (Time)

3 Rounds alternating with a partner

1st cone and back plate pinch carry

2nd cone and back DB Farmer Carry “Heavy”

6x SandBag Get Up Box Step Up 24/20″

Core/ Stability

4 Rounds

30 sec Tuck Hold or L- Sit on Parallettes

30 sec GHD Static Side Hold hold

6 Bamboo Bar Get Ups or 100′ Bamboo Bar walk