WEDNESDAY - Strata 308.

MOBILITY AND MAINTENANCE 

S1. Shoulder Mobility 

S2. Squat Mobility 

STRENGTH 

StrataFit 

Strict Dumbbell Press 

5-5-5-5-5

Rest Up to 90 secs between sets

StrataStrong  

Strict Barbell Press 

5-5-5-5-5

Rest Up to 90 secs between sets

CONDITIONING 

StrataStrong and StrataFit   

Metcon

For Time:

10-9-8-7-6-5-4-3-2-1

KB Swings 

20-18-16-14-12-10-8-6-4-2

KB Goblet Lunges 

Every time you break perform 10 Burpees over Kettlebell.

MIDLINE 

3 Rounds 

Tabata 40:20 

KB Front Rack Hold

 

Strata Ladies - Week 26, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse Ball Hips 

S3. Dynamic Stretch 

Strength (3 Rounds) 

S1. 12-10-8 Mat Assisted Pushups

S2. 12-10-8 DB Bent Over Row per Arm (use box)

S3. 12-10-8 Plate Lying Leg Raises

Conditioning

EMOM 6

Even. :40 secs Skipping

Odd. 10 DB Push Press

REST 2 MINS

EMOM 6

Even. 12 KB Sumo High Pulls

Odd. 7 Burpees

Midline 

1 x Max Effort Plank

Rest 1 Min - Straight into 

2 Rounds 

10 Inch worms on disc (pike or knee tuck depending on flexibility and core strength)

5 Plank Get-Ups