THURSDAY - Strata 229.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRUCTURAL BALANCE 

KB FLOW 

RDL + Row + Step Back Lunge + Clean + Press + OH Lunge 

Perform three rounds per arm adding 1 rep to the row and the press each round. 

2 Rounds 

CONDITIONING 

StrataStrong and StrataFit

“Death By”

Wall Balls 

Burpee 

1 Rep of each in the first minute

2 Reps of each in the second minute

3 Reps of each in the third minute

etc….

EMOM for as long as possible 

BODY ARMOUR 

3 “Giant Sets”:

12 KB Bent Over Rows (per arm) 

14 Barbell Good Mornings 

16 Weighted Sit-Ups

100 Meter Double Dumbbell Carry 22.5/15 

Rest 2:00 between efforts.