TUESDAY - Strata 289.

MOBILITY AND MAINTENANCE 

S1. Bar Hangs 

S2. HS Holds 

S3. Coaches Choice 

STRENGTH/AEROBIC CAPACITY 

StrataFit

Part A (On the 0:00):

For Time (12 Minute Cap):

With a partner complete 

40 Calorie Machine 

40 L-Sit DB Press 

30 HR Pushups (each) 

20 Strict Pullup’s (each) 

Part B (On the 15:00):

For Time (12 Minute Cap):

Individually 

3 Rounds For Time:

300 Meter Run

15 Burpees 

9 Kipping Knee to Chest 

Part C (On the 30:00):

Body Armour 

12-9-6-3 

Inverted Rows 

Plank Get-Ups

StrataStrong  

Part A (On the 0:00):

For Time (12 Minute Cap):

With a partner complete 

50 Calorie Machine 

40 Strict Handstand Push-ups

30 HR Pushups (each) 

20 Strict Pullup’s (each) 

Part B (On the 15:00):

For Time (12 Minute Cap):

Individually 

3 Rounds For Time:

400 Meter Run

15 Burpees 

9 T2B 

Part C (On the 30:00):

Body Armour 

12-9-6-3 

Inverted Rows 

Plank Get-Ups