THURSDAY - Strata 193.

MOBILITY AND MAINTENANCE

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes 

S3. Coaches Choice 

STRENGTH 

Front Squat 

5-5-5-5-5

Rest 90 secs between Sets 

Ascending weight finishing on heaviest 5 reps on the 5th set. 

Work in pairs of threes. 

CONDITIONING (AMRAP)

AMRAP 18 

In Partners 

Partner A. Run 400m 

Partner B. Perform Amrap until Partner A gets back from run 

Partner B. Run 400m 

Partner A. Perform Amrap until Partner B gets back from run 

Etc.......

AMRAP 

10 Box Jumps 

10 T2B 

10 Burpees 

When you get back from run and switch with your partner Pick up AMRAP where you left it previous round.