MONDAY - Strata 17.

MOBILITY AND MAINTENANCE

S1. Wall Assisted Couch Stretch

S2. Lacrosse Ball Hips and Glute’s 

S3. Band Assisted Lats 

 

StrataStrong & StrataFit

STRENGTH (SC 1 WK 3) 

Front Squat

3-3-1-1-1

Rest 90 secs between Sets

Ascending weight finishing on your heaviest single rep on the 5th set. 

Work in pairs or threes.

 

ACCESSORY

12-10-8

KB Box Step-ups 

BB Good Mornings 

 

CONDITIONING (EMOM)

StrataFit

EMOM 8 

Even. 8 Burpee Box Step-Overs 

Odd. 12 KB Swings 16/12

 

Rest 2 Mins 

 

EMOM 8 

Even. :40 secs Airbike  

Odd. 8 KB Push Press

StrataStrong

EMOM 8 

Even. 8 Burpee Box Jump Overs 

Odd. 8 Power Snatch 40/30

 

Rest 2 Mins 

 

EMOM 8 

Even. 50-70 Double Under’s 

Odd. 8 KB Push Press 20/16