TUESDAY - Strata 233.

MOBILITY AND MAINTENANCE 

S1. Hamstring/Hip Mobility  

S2. Lat/Shoulder Mobility  

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataStrong and StrataFit. 

EMOM 9

Min 1. 1 Turkish Get-Up per Arm 

Min 2. 12 DB Renegade Rows 

Min 3. :40 secs Single Leg RDL (Alternating) 

AEROBIC CONDITIONING 

StrataFit 

Male. Row 250m 12 Plate Lying Leg Raises 

Female. Row 200m 9 Plate Lying Leg Raises

StrataStrong  

Every 3 Mins for 5 Rounds 

Male. Row 300m 12 T2B 

Female. Row 250m 9 T2B 

Start 90 secs apart. If Partner has not completed row within 90 secs hop off so partner can start 


BODY ARMOUR 

3 Giant Sets:

9 Inverted Rows or Ring Rows  

12 L-Sit DB or KB Shoulder Press 

15 Banded Lyng Hip Extensions 

Rest 1:00 between efforts.