TUESDAY - Strata 227.

MOBILITY AND MAINTENANCE 

S1. Wall Assisted Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Coaches Choice 

GYMNASTICS STRENGTH/SKILLS 

StrataFit. 

“On the 1:30” x 5 Rounds

50 Single Under’s 

Time Remaining – L-Sit DB Press 

StrataStrong 

“On the 1:30” x 5 Rounds

50 Double Under’s 

Time Remaining – Strict HSPU

CONDITIONING 

StrataFit 

Every 3 Mins Complete (5 Rounds) 

14/9 Cal Row

12 Kipping Knee 2 Chest 

8 Burpees 

StrataStrong  

Every 3 Mins Complete (5 Rounds) 

16/12 Cal Row

12 T2B

8 Burpees 

AirBike 12/9 if not enough Rowers.

Work in Partners Starting 90 secs apart. 

Start times:

Partner B

1:30

4:30

7:30

10:30

13:30

Partner A

0:00

3:00

6:00 

9:00

12:00

BODY ARMOUR 

3 Giant Sets:

6 Weighted Pull-Ups or Strict Pull-Up’s 

12 HR Pushups 

20m Disc Drag

Rest 1:00 between efforts.