THURSDAY - Strata 109.

MOBILITY AND MAINTENANCE 

S1. Hamstring Floss 

S2. Broomstick complex 

STRENGTH

StrataFit  

Deadlift 

15-13-11-9-7-5-3 

Rest at least 1 min between sets 

StrataStrong 

Deadlift 

3-3-3 @ 78%

3-3-3 @ 85%

3-3-3 @ 87%

CONDITIONING 

StrataFit

EMOM 20 

Min 1. 5 SDHP

Min 2. 10 DB Cleans 

Min 3. :40 Sled Push 

Min 4. 12/8 Row Cal 

Min 5. Rest 

StrataStrong 

EMOM 20 

Min 1. 5 Power Snatch 50/35 

Min 2. 10 DB Cleans 22.5/15 

Min 3. :40 Sled Push 

Min 4. Row Cal 15/10

Min 5. Rest

MIDLINE

Rump Pump