THURSDAY - Strata 297.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

Structural Balance  

StrataFit 

3 Rounds (not for time) 

8 KB Goblet Reverse Lunge (alternating)

6 Windmills Per Arm

8 Single Leg Deadlifts (alternating) 

StrataStrong

3 Rounds (not for time) 

8 Pistol Squats (alternating)

6 Windmills Per Arm

8 Single Leg Deadlifts (alternating)

CONDITIONING (TIME) 

AMRAP 14:

StrataFit 

Buy In: 800m Run

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees …

Up By 3’s Until Time Cap

StrataStrong

Buy In: 800m Run

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees …

Up By 3’s Until Time Cap

MIDLINE

2 Rounds 

10 Banded Lying Hip Extensions 

10 Hamstring Slides (discs) 

10m Mat Drag