FRIDAY - Strata 122.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

STRENGTH/STRUCTURAL 

StrataStrong and StrataFit  

10 Pendlay Row 

10 Pushups 

10 KB Windmills (5 per side)

3 Rounds 

CONDITIONING (TIME)

StrataStrong and StrataFit  

10-9-8-7-6-5-4-3-2-1

Deadlift 100/70 

2-4-6-8-10-12-14-16-18-20 

Wall Balls 

MIDLINE/FINISHER

TBC 

 

StrataLadies Week 11, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Warmup 

Midline/Structural Balance 

10 Shoulder Taps 

10 Barbell Bent Over Row 

10 KB Lunges 

3 Rounds 

Conditioning  

For Time 

Row 200m

25 Ab Mat Situps 

Row 200m

20 KB Swings 

Row 200m 

15 Deadlifts 

Row 200m

10 Pushups 

Midline 

1 Max Effort Plank 

Straight into 

20 Lying Leg Raises