THURSDAY - Strata 267.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats/Shoudler’s 

S2. HS Holds 

S3. Coaches Choice 

GYMNASTICS STRENGTH

AMRAP 7:

StrataFit 

20 Double-Under’s, 1 HR Pushup

20 Double-Under’s, 2 HR Pushups 

20 Double-Under’s, 3 HR Pushups 

Climb until cap is reached

StrataStrong  

20 Double-Under’s, 1 Strict Handstand Push-up

20 Double-Under’s, 2 Strict Handstand Push-ups

20 Double-Under’s, 3 Strict Handstand Push-ups

Climb until cap is reached

CONDITIONING 

StrataFit   

22-16-12

Dumbbell Power Snatches 22.5/15

Wallballs 9/6 

... Directly into:

12-16-22 

Bar-Facing Burpees

Calorie Machine 

StrataStrong 

30-20-10

Dumbbell Power Snatches 22.5/15

Wallballs 9/6 

... Directly into:

10–20-30 

Bar-Facing Burpees

Calorie Machine 

BODY ARMOUR 

15-12-9  

Banded Lying Hip Extensions 

Banded Good Mornings