THURSDAY - Strata 309.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Lats 

S2. Lacrosse Ball Hips 

S3. Coaches Choice 

STRUCTURAL BALANCE 

3 Rounds 

S1. 2 Turkish Get-Ups Per Arm (Use DB) 

S2. 14 Alternating KB Pendlay Rows 

S3. 12 KB Windmills (6 per arm)

CONDITIONING 

StrataFit   

EMOM 8

Min 1. 12 Box Jumps Overs 

Min 2. 12/9 Cal Assault Bike 

Rest 2 Mins

EMOM 8 

Min 1. 12/9 HR Pushups 

Min 2. 15/12 Cal Row   

StrataStrong  

EMOM 8

Min 1. 15 Box Jump Overs 

Min 2. 15/12 Cal Assault Bike 

Rest 2 Mins

EMOM 8 

Min 1. 15/12 HR Pushups 

Min 2. 18/14 Cal Row   

BODY ARMOUR 

2-3 Rounds 

12 Inverted Rows 

9 L-Sit DB Press 

6 Strict T2B or Pikes on Disc