THURSDAY - Strata 241.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataStrong and StrataFit

3 Rounds 

Left Side 

5 KB Single Leg RDL 

5 KB Single Arm Press 

5 KB Wind Mills 

Right Side 

5 KB Single Leg RDL 

5 KB Single Arm Press 

5 KB Wind Mills 

CONDITIONING 

StrataFit 

EMOM 12 

Min 1. 16 Wall Balls 

Min 2. 16 KB Swings 

Min 3. 16/12 Cal Row 

Min 4. Rest

StrataStrong 

EMOM 12

Min 1. 21 Wall Balls 

Min 2. 21 KB Swings 24/20 

Min 3. 21/15 Cal Row 

Min 4. Rest 

BODY ARMOUR 

3 “Giant Sets”:

10 Barbell Good Mornings 

20m Sled Push  

30 sec Plate OH Hold 

Rest 1:30 between efforts.