WEDNESDAY - Strata 192.

MOBILITY AND MAINTENANCE 

STRUCTURAL BALANCE

2 Rounds 

5 KB Windmills 

5 Single Arm OH Step Back Lunges 

5 Single Leg Deadlifts 

Complete all exercises on L arm before moving to R arm

CONDITIONING

“The Ghost”

6 Rounds For Reps:

1:00 Row

1:00 DB Snatch

1:00 Double Unders 

1:00 Rest

MIDLINE 

Turkish Sit-ups 

KB Taps 

 

StrataLadies - Week 10, Workout 2

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Lacrosse Ball Shoulders/Chest 

S3. Dynamic Stretch 

Structural Balance 

Station 1. 12 Single Leg Deadlift (6 per side) 

Station 2. 12 KB Push Press 

Station 3. 12 Ring Rows with side Press 

Work in partners starting on the SDL moving through the stations until you complete 3 rounds each.

Conditioning (EMOM) 

EMOM 9 

Min 1. 10 Pushups to Mat 

Min 2. :30 secs DB Snatch 

Min 3. 20m Sled Push (there and back) 

Midline 

12 Knee Tucks on Discs 

12 Plate Sit-ups 

12 Lying Hip Extensions with Band 

10 Knee Tucks on Discs 

10 Plate Sit-ups 

10 Lying Hip Extensions with Band 

8 Knee Tucks on Discs 

8 Plate Sit-ups 

8 Lying Hip Extensions with Band