THURSDAY - Strata 291.

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

Gymnastic Skills (Capacity Builder)

StrataFit 

5 Sets, Not for Time:

40 Unbroken Single-Under’s

3-5 C2B Pull-ups or Kipping Pull-ups 

StrataStrong  

5 Sets, Not for Time:

40 Unbroken Double-Under’s

3-5 Ring or Bar Muscle-ups

AEROBIC CAPACITY 

StrataFit 

For Time 

200m Run

15 Cal Row 

15 Burpees 

15 Ab Mat Situps 

15 Pushups  

15 Ab mat Situps 

15 Burpees 

15 Cal Machine 

200m Run

StrataStrong   

Conditioning
For Time 

200m Run

20 Cal Row 

20 Burpees 

20 Ab Mat Situps 

20 Kipping HSPU 

20 Ab mat Situps 

20 Burpees 

20 Cal Machine 

200m Run  

MIDLINE 

Disc Complex