THURSDAY - Strata 8.

MOBILITY AND MAINTENANCE

S1. Band Hamstring Floss

S2. Band Assisted Hip Flexor

S3. Band Assisted Lats

 

STRENGTH 

StrataStrong and StrataFit

SC 1 WK 1

Deadlift 

5-5-5-5-5 

Rest 90 secs between Sets

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

 

CONDITIONING (EMOM)

StrataFit

EMOM 15

Min 1. 15 Wall Balls 6/4

Min 2. 12 Russian KB Swings 20/16

Min 3. 10-15 Lying T2B 

StrataStrong 

EMOM 15

Min 1. 20 Wall Balls 9/6

Min 2. 12 Russian KB Swings 32/24

Min 3. 10-15 T2B 

 

MIDLINE

In Partners 1:1

10m Matt Drag straight into

10 Pikes or Knee Tucks 

3 Rounds