WEDNESDAY - Strata 320.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

EMOM 10 

Every min on the min 

3 Deadlift 

Deadlift @ 75% 1 RM Deadlift 

CONDITIONING 

StrataFit   

EMOM 20 

Min 1. 12 Box Step Overs 

Min 2. 7 DB Push Press 

Min 3. 50 Single Under’s 

Min 4. 20m Heavy Sled Push

Min 5. 9 Burpees 

StrataStrong 

EMOM 20 

Min 1. 15 Box Jump Overs 

Min 2. 7 Push Jerks 60/40  

Min 3. 60 Double Under’s 

Min 4. 20m Heavy Sled Push 

Min 5. 12 Burpees 

 

StrataLadies Week 28, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Warmup 

Midline/Structural Balance 

10 Alternating Single Leg Deadlifts 

10 Box Step-ups 

10 KB Sumo Deadlift High Pulls 

3 Rounds 

Add weight to the exercise with DB or KB 

Conditioning  

EMOM 12 

Min 1. 10 DB Snatch 

Min 2.  9 Wall Balls 

Min 3. 7 Cal Airbike 

Midline 

15 Lying Hip Extensions Knees wide 

10 Weighted Situps 

2 Rounds