FRIDAY - Strata 39.

MOBILITY AND MAINTENANCE 

S1. R & B (Rollers and Balls) 

S2. Dynamic Stretch 


STRENGTH SUPERSET

StrataFit 

10-9-8-7-6 

Ring Rows 

12-10-8-6-4 

KB Box Stepups 

200m Run easy Run

StrataStrong 

10-9-8-7-6 

Pendlay Row 

12-10-8-6-4 

KB Box Stepups 

200m Run easy Run 

CONDITIONING (AMRAP)

StrataFit 

AMRAP 13

10 Cal Airbike or Row 

12 KB Sumo Deadlift Highpulls

10 Cal Airbike or Row

12 Knee Tucks 

StrataStrong 

AMRAP 13

30 Double Under’s

15 Power Snatch 40/30

30 Double Under’s

15 Toes to Bar

MIDLINE

50 Ab Matt Situps

50m Disc Drag