TUESDAY - Strata 319.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

GYMNASTICS STRENGTH 

StrataFit   

Band Assisted Strict Pull-ups

5-5-5-5-5

After each set 

10 Knee Tucks on Discs 

Rest up to 2 mins between sets

StrataStrong 

Strict Pull-ups

8-7-6-5-4 

After each set 

10m Disc Drag 

Rest up to 2 mins between sets  

CONDITIONING 

StrataStrong and StrataFit   

AMRAP 3:

15/12 Calorie Row 

12 Power Cleans 40/30 

Rest 3:00

AMRAP 3:

15/12 Calorie Row 

8 Power Cleans 50/35 

Rest 3:00

AMRAP 3:

15/12 Calorie Row 

4 Power Cleans 60/40 

MIDLINE 

10 Bodysaws on disc 

10 Plank Get-Ups 

2-3 Rounds