MONDAY - Strata 5.

Mobility and Maintenance

S1. Foam Roller Thoracic Spine and Ankles 

S2. Lacrosse Ball Shoulder Chest  

S3. HS Holds

 

Testing Week Continued - Strength.

StrataFit

Push Press

5-5-5-5-5

Once timer starts use 12 mins to complete 5 sets of 5 Push Press. Take at least 1 mins Rest between sets. Use timer for rest periods. Work in pairs or threes.

StrataStrong

Push Press

5-3-3-1-1-1

Once timer starts use 12 mins to work up to todays 1RM Push Press. Work in pairs or threes.

 

Conditioning (For time)

StrataFit

3 Rounds 

15 Box Jumps or Step-ups 

12 Pushups to Target 

9 Ring Rows

 

2 Rounds

12 Box Jumps Overs or Step-overs

9 KB Push Press

6 Ring Rows

StrataStrong

3 Rounds 

15 Box Jumps 

12 HSPU

9 Pull-ups

 

2 Rounds

12 Box Jumps Overs

9 Push Jerks 40/30

6 Pull-ups

 

Midline

10 Pikes straight into

20 Mountain Climbers

10 Plank Getups 

2 Rounds