THURSDAY - Strata 38.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats 

S2. Foam Roller Thoracic 

S3. Lacrosse Ball Shoulder 


STRENGTH 

StrataFit 

10-9-8-7-6 

KB Push Press  

6-7-8-9-10

Russian KB Swings 

Rest exactly 90 secs between sets

StrataStrong 

Push Press      

1-1-1-1-1

Rest exactly 2 mins between sets 

Aim is to add 2.5-5kg to your previous 1RM Push Press

CONDITIONING (TIME)

StrataStrong and StrataFit

For Time 

1 KM Row TT

Rest 2 mins Then Straight into

3 Rounds of

15 Deadlifts (60/40

12 HR Pushups 

9 Push Jerks 60/40

MIDLINE

Banded Glute’s