FRIDAY - Strata 63.

MOBILITY AND MAINTENANCE 

S1. R & B

S2. Band assisted shoulders

STRENGTH

StrataFit

EMOM 10

Even minute. 10-9-8-7-6 @ 70% 1RM Push Press

Odd minute. 10-9-8-7-6 Ring Rows

StrataStrong

EMOM 10 

Even minute. 10-9-8-7-6 @ 70% 1RM Push Press

Odd minute. 10-9-8-7-6 Strict Pullups

CONDITIONING (AMRAP)

“Long Gone” - 5 Rounds

StrataFit 

1 Minute Wallballs 9/6

1 Minute Dumbbell Snatches

1 Minute Cal Row 

1 Minute Rest

StrataStrong

1 Minute Wallballs 9/6

1 Minute Dumbbell Snatches 22.5/15

1 Minute Double Unders 

1 Minute Rest