THURSDAY - Strata 181.

MOBILITY and MAINTENANCE

STRUCTURAL BALANCE 

StrataStrong and StrataFit

KB Complex 

5 KB Single Leg Deadlifts

5 KB Hang Snatch 

5 KB Windmills

Perform all exercises on one arm before moving to the other  

3 Rounds 

CONDITIONING 

StrataFit

For time….

In Partners Share 

200 Single Unders

50 KB Swings

10 Burpee Pull-ups 

160 Single Unders

40 KB Swings

8 Burpee Pull-ups 

120 Single Unders

30 KB Swings

6 Burpee Pull-ups 

80 Single Unders

20 KB Swings

4 Burpee Pull-up

StrataStrong

For time….

In Partners Share 

100 Double Unders

50 KB Swings 

10 Bar Muscle Ups

80 Double Unders

40 KB Swings 

8 Bar Muscle Ups

60 Double Unders

30 KB Swings 

6 Bar Muscle Ups

40 Double Unders

20 KB Swings 

4 Muscle Us

MIDLINE

Weighted Planks 1 min