MONDAY - Strata 35.

MOBILITY AND MAINTENANCE

S1. Wall assisted Couch Stretch 

S2. Lacrosse ball Glutes and Hip Flexor 

S3. Mobility Lunge

 

STRENGTH

StrataFit Superset

10-9-8-7-6 

Back Squats 

6-7-8-9-10

Ring Rows 

Rest 1 min after Ring Rows

StrataStrong

Front Squat     

1-1-1-1-1

Rest exactly 2 mins between sets

Aim is to add 2.5-5kg to your previous 1RM Front Squat

 

CONDITIONING (EMOM)

StrataFit

EMOM 15

Min 1. 15 Box Step Ups 

Min 2. 15/10 Cal Row  

Min 3. 7 SDHP

StrataStrong

EMOM 15

Min 1. 15 Box Jumps 

Min 2. 17/13 Cal Row  

Min 3. 5 Power Snatch 60/40

 

MIDLINE

Disc Inch Worms 

Plank Gert-ups