FRIDAY - Strata 182.

MOBILITY and MAINTENANCE

Walking Dynamic Effort with Machines 


STRENGTH 

StrataStrong and StrataFit

Deadlifts 

15-13-11-9-7-5

Rest Up to 90 secs between sets 

CONDITIONING 

StrataStrong and StrataFit

EMOM 20

Min 1. 17/13 Cal Row 

Min 2. 10 DB Cleans 22.5/15 

Min 3. 12 T2B

Min 4. 20m Heavy Sled Push 

MIDLINE 

Inch Worms and Disc Drags 

 

Strata Ladies - Week 8, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Stretch Including Mobility Lunge Walkout Pushups etc..

Structural SuperSet 

12 Alternating Single Leg Deadlifts  

12 KB Alternating Pendlay Row 

10 Alternating Single Leg Deadlifts

10 KB Alternating Pendlay Row 

8 Alternating Single Leg Deadlifts

8 KB Alternating Pendlay Row 

Strength Superset   

3 Sets 

10 Barbell Deadlifts 

Straight into

10 Box Step-Ups (Hold Single DB on Chest if Possible) 

Rest 1 min  

Conditioning 1 Round for Time

Run 200m (School Zone Sign and Back)

20 Single Skips

20 Mountain Climbers 

20 Bodyweight Lunges 

20 Mountain Climbers

20 Single Skips 

Run 200m (School Zone Sign and Back)