THURSDAY - Strata 285.

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

Gymnastic Skills 

StrataFit 

Every 3 mins for 4 Rounds 

50 Single Skips or :40 secs Double Under Practice  

10 Single Arm DB OH Lunge (travelling 5 per arm) 

8 Pull-ups or Ring Rows 

StrataStrong  

Every 3 mins for 4 Rounds 

50 Double Under’s 

10 Pistol Squats 

4-8 C2B Pull-ups 

AEROBIC CAPACITY 

StrataFit  

For Time:

300m Run, 20 HR Pushups, 20 Ab Mat Situps 

300m Row, 15 Kettlebell Swings, 12 Ring Rows 

300m Row, 15 Kettlebell Swings, 12 Ring Rows 

300m Run, 20 HR Pushups, 20 Ab Mat Situps 

StrataStrong   

For Time:

400m Run, 30 HR Pushups, 30 Ab Mat Situps 

400m Row, 21 Kettlebell Swings, 12 Pullups 

400m Row, 21 Kettlebell Swings, 12 Pull-Ups

400m Run, 30 HR Pushups, 30 Ab Mat Situps 

BODY ARMOUR 

2-3 Rounds 

10 Disc Lying Hamstring Curls 

10 Disc Pikes