FRIDAY - Strata 238.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataFit 

Every 2 Mins (6 Rounds)

5 KB Deadlifts 

5 Ring Rows 

5 Pushups to Target

StrataStrong 

Deadlift 

Use 12 mins to work up to a Heavy 3 Reps 




Scale: Front Squats

10-10-10

Rest 90 secs between sets 

Ascend Weight if Possible 

OH Squats 

10-10-10 

Rest 90 secs between sets 

Ascend Weight if Possible 

CONDITIONING 

StrataStrong  

"Sugar Daddy"

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Barbell Kilos - 100/70

 

StrataLadies - Week 29 Workout 3

Mobility and Maintenance 

Group Dynamic Stretch 

Strength (3 Rounds) 

10 BB Back Squats

10 DB Push Press 

20 Mountain Climbers 

Work in partners with a similar back squat weight, alternating station

Conditioning  

EMOM 15 - 40:20

40 seconds on, 20 seconds rest

M1. Row

M2. Sit-ups (Ab Mat) 

M3. Sled Push

M4. KB Swings 

M5. Burpees

Midline 

2 Rounds

Max Effort Plank

Straight into

5 Plank Get-Ups 

10 Cross Crawlers