THURSDAY - Strata 303.

MOBILITY AND MAINTENANCE

S1. Foam Roller Lats

S2. Lacrosse Ball Hips

S3. Coaches Choice

STRUCTURAL BALANCE

3 Rounds

S1. 10 Single Leg Deadlifts

S2. 10 Single Arm OH Travelling Lunges (5 per arm)

S3. 10 Windmills

CONDITIONING

StrataFit

3 Rounds

600m Run

15 Knees to Chest

20 Dumbbell Snatch

StrataStrong

3 Rounds

800m Run

21 Toes to Bar

30 Dumbbell Snatch 22.5/15

BODY ARMOUR

2-3 Rounds

15 Inverted Rows

12 L-Sit DB Press

9 Strict T2B or Pikes on Disc