TUESDAY - Strata 283.

MOBILITY AND MAINTENANCE 

S1. Bar Hangs 

S2. HS Holds 

S3. Coaches Choice 

GYMNASTIC CONDITIONING 

StrataFit

AMRAP 6:

1 L-Sit DB Press 

1 Strict Pull-up

2 L-Sit DB Press

2 Strict Pull-ups

3 L-Sit DB Press

3 Strict Pull-ups

...

Continue to add (1) rep to each movement until the cap is reached

Try to achieve more reps than last week 

StrataStrong  

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

...

Continue to add (1) rep to each movement until the cap is reached

Try to achieve more reps than last week 

AEROBIC CAPACITY 

StrataFit

EMOM 16 

MIn 1. 16 DB Snatch 

Min 2. 12 Burpees 

Min 3 and 4. Run 200m 

StrataStrong  

EMOM 16 

MIn 1. 20 DB Snatch 22.5/15 

Min 2. 15 Burpees 

Min 3 and 4. Run 200m 

BODY ARMOUR 

15-12-9-6-3 

Inverted Rows 

HR Pushups