TUESDAY - Strata 60.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Glute

S2. Band Assisted Hip Flexor

S3. Dynamic Stretch

STRENGTH (LINEAR WK 3)

Back Squat 

15-13-11-9-7-5-3 

Rest 90 secs between sets 

Start with 2.5-5kg heavier than last week

CONDITIONING (EMOM) 

StrataFit  

EMOM 8

Min 1. 10 DB Lunges 

Min 2. 12 Box Step-Ups 

Rest 2 mins 

EMOM 8

Min 1. 10-9-8-7-6 HR Pushups 

Min 2. 10-9-8-7-6 Hang Power Cleans

StrataStrong 

EMOM 8

Min 1. 10 DB Lunges 22.5/15 

Min 2. 15 Box Jumps 

Rest 2 mins 

EMOM 8 

Min 1. 10-9-8-7-6 HSPU 

Min 2. 10-9-8-7-6 Power Cleans 60/40

MIDLINE RUMP PUMP

Booty Bands and KBs