THURSDAY - Strata 249.

MOBILITY AND MAINTENANCE 

S1. Foam Rollers Lats and T-Spine 

S2. Lacrosse ball shoulders  

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataFit 

3 Rounds 

Max band assisted Strict Pull-ups 

20 Shoulder Taps

:30 sec Plank 

StrataStrong  

3 Rounds 

Max Strict Pull-ups 

20 Shoulder Taps in Hand Stand 

:30 Sec Ring Holds 

CONDITIONING 

StrataFit   

EMOM 16

Min 1. 16 KB Swings 

Min 2. 12/9 Cal AirBike

Min 3. 5 C2B Pull-ups or Pull-ups 

Min 4. 12 Box Jump Overs 

StrataStrong 

EMOM 16

Min 1. 16 KB Swings 24/20 

Min 2. 12/9 Cal AirBike 

Min 3. 5 Ring Muscle Ups 

Min 4. 16 Box Jump Overs 

BODY ARMOUR 

2-3 Rounds 

8 Inverted Rows 

10 DB Floor Press 

12 Disc Body Saws