TUESDAY - Strata 6.

Mobility AND Maintenance

S1. Wall Assisted Couch Stretch

S2. Lacrosse Ball Hip Flexor

S3. Band Assisted Good Mornings

 

Strength (SC 1 WK 1)

StrataFit

Back Squat 

5-5-5-5-5 

Rest 90 secs between Sets

Ascending weight finishing on heaviest 5 reps on the 5th set. 

 

Accessory Superset

10-8-6

KB Box Step-ups

KB Romanian Deadlifts.

StrataStrong

Front Squat 

5-5-5-5-5 

Rest 90 secs between Sets

Ascending weight finishing on heaviest 5 reps on the 5th set. 

 

Accessory Superset

12-10-8

Front Rack Box Step-ups (StrataFit KB Box Step-ups)

KB Romanian Deadlifts.

 

Conditioning (In Partners 1:1)

StrataFit

13 Min AMRAP

5 Cal Airbike 

12 KB Swings 

10 Lunges  

8 Burpees 

 

StrataStrong

13 Min AMRAP

30 Double Unders 

12 Deadlifts 50/35

9 Power Cleans 50/35

6 Bar Facing Burpees

 

Finisher (In Partners 1:1)

25 Empty Bar Hip Extensions 

2 Rounds each