FRIDAY - Strata 304.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

STRENGTH 

StrataFit   

Every 3 mins for 4 Rounds 

10 KB Deadlifts 

8 Pushups 

6 Inverted Rows

StrataStrong  

Deadlift 

With a 12 min running clock Build to a Heavy 5 Reps 




CONDITIONING 

StrataFit   

EMOM 18 

Min 1. 8 KB SDHP 

Min 2. :40 sec AirBike 

Min 3. 8 DB Hang Snatch + 8 DB Clean and Press 

Min 4. :40 sec KB Front Rack Holds 

Min 5. 10 DB Squats

Min 6. :40 secs Burpee Box Step Overs

StrataStrong  

EMOM 18 

Min 1. 8 Power Cleans 60/40 

Min 2. :40 sec AirBike 

Min 3. 8 DB Hang Snatch + 8 DB Clean and Press 

Min 4. :40 sec KB Front Rack Holds 

Min 5. 10 DB Squats 22.5/15 

Min 6. :40 secs Burpee Box Jump Overs 

 

Strata Ladies - Week 25, Workout 3 

Mobility and Maintenance 

S1. Lacrosse Ball Shoulders  

S2. Foam Roller T-Spine 

S3. Dynamic Stretch 

Structural Balance/Strength 

3 Rounds 

10 Barbell Back Squats 

straight into

10 Cal Row 

straight into

30 Mountain Climbers 

Conditioning 

3 Rounds for time 

50 Single Skips 

12 KB Goblet Lunges 

10 DB Snatch 

8 Burpees 

Midline 

2 Rounds 

20 Shoulder Taps 

15 Med Ball Sit-ups

10 Pikes or Knee Tucks 

5 Plank Getups