THURSDAY - Strata 253.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataStrong and StrataFit

20 Alternating KB Pendlay Rows 

10 DB Windmills 

3 Rounds 

CONDITIONING 

StrataFit 

AMRAP 15:

40 Single-Under’s

20 Dumbbell Hang Clean and Jerk 17.5/12.5  

40 Single-Under’s

20/15 Calorie Row

StrataStrong 

AMRAP 15:

40 Double-Under’s

20 Dumbbell Hang Clean and Jerk 22.5/15 

40 Double-Under’s

20/15 Calorie Row

MIDLINE 

Alternating Tabata :20:10

V-Snaps 

Hollow Rocks or Hold 

3 Rounds