WEDNESDAY - Strata 162.

MOBILITY and MAINTENANCE 

STRENGTH SUPERSET 

12-10-10-8-8

Pendlay Row 

Ring Pushups 

AEROBIC CONDITIONING 

StrataFit  

ROW/BURPEES 

In Partners (5 Rounds Each)

Row 8 Cal 

8 Burpees over the Rower 

Every round is Max Effort 

StrataStrong 

ROW/BURPEES 

In Partners (5 Rounds Each)

Row 10 Cal 

10 Burpees over the Rower 

Every round is Max Effort 

MIDLINE

Turkish Sit-ups 

Plank KB Taps 

 

StrataLadies - Week 5, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Lacrosse Ball Glutes   

S3. Band Assisted Good Mornings  

Strength-Structural Balance-Midline 

Take 5 mins to Review Barbell Deadlift Technique 

3 Rounds 

5 Pushups (add ab matt to maintain extension)

10 Barbell Deadlifts (place bar on top of plates to reduce range if extension can’t be maintained) 

15 Plate Lying Leg Raises 

Conditioning  

3 Rounds

2 min Calorie Machine 

1 min Rest

1 min Wall Balls 

30 secs Rest

30 secs Burpees 

Rest 90 secs between rounds 

Midline 

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

12 Lying Hip Extensions (band below knee)

12 KB Sumo High Pulls