TUESDAY - Strata 221.

MOBILITY AND MAINTENANCE 

S1. Wall Assisted Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Coaches Choice 

GYMNASTICS STRENGTH 

StrataFit

Station 1

2-3 slow negatives +

5-6 Band Assisted Strict Pull-Ups

Station 2

10 L sit KB Press

Every 2 mins, for 12 minutes (3 sets of each):

StrataStrong 

Station 1 

2 Weighted Pull-Ups + 

4 Strict Overhand + 

6 Strict Underhand Grip Pull-Ups

Station 2

Strict HSPU 8-10 reps 

CONDITIONING 

StrataStrong and StrataFit 

Run 400m

15 KB Swings 

12 T2B 

Run 300m

12 KB Swings 

9 T2B

Run 200m

9 KB Swings 

6 T2B

Run 300m

12 KB Swings 

9 T2B

Run 400m

15 KB Swings 

12 T2B 

MIDLINE 

20m Mat Drag 

20 Weighted Situps 

2-3 Rounds