FRIDAY - Strata 9.

MOBILITY AND MAINTENANCE

Drill Sergeant DK's Dynamic Disco Warm up

 

STRENGTH 

StrataStrong and StrataFit

SC 1 WK 1

Push Press 

5-5-5-5-5 

Rest 90 secs between Sets

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

 

CONDITIONING

StrataFit

EMOM 8

Even. 10 Sumo Deadlift High Pull 35/25

Odd. 12/8 Cal Row

2 min Recovery

EMOM 8

Even. 8-12 Ring Rows 

Odd. 12 Mat Assisted HR Pushups

StrataStrong

EMOM 8

Even. 10 Power Snatch 40/30 (aim is to tap and go all 10) 

Odd. 18/13  Cal Row

2 min Recovery

EMOM 8

Even. 12 Hang Cleans 40/30

Odd. 12 HR Pushups

 

MIDLINE

1 min Weighted Planks 

2 Rounds