THURSDAY - Strata 223.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRUCTURAL BALANCE 

KB COMPLEX 

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 

StrataStrong

“3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches 

15 Burpees 

Workout starts on the rower work in pairs or threes one follows the other  

BODY ARMOUR 

2 Giant Sets:

9 Dumbbell Shoulder Presses

12 Dumbbell Bent Over Rows (12 per side)

15 Dumbbell Floor Presses

18 Inverted Rows

Rest 2:00 between efforts.