THURSDAY - Strata 273.

MOBILITY AND MAINTENANCE 

S1. Ankle Mobility 

S2. Coaches Choice 

S3. HS Holds 

GYMNASTICS STRENGTH  

StrataFit 

Amrap 8 

1-1-2-2-3-3-4-4 etc..... 

L-Sit DB Press  

Assisted Pistol Squats (per leg) 

StrataStrong  

Amrap 8 

1-1-2-2-3-3-4-4 etc..... 

Strict HSPU 

Pistol Squat (per leg) 

CONDITIONING 

StrataFit   

Row 

R1. 18/15

R2. 15/12

R3. 12/9

Scale Pull-ups to ring Rows

StrataStrong 

AMRAP 3 

Buy-In: 24/21 Calorie Row

Max Rounds of “The Boss” 

Rest 3 Minutes

AMRAP 3

Buy-In: 21/18 Calorie Row

Max Rounds of “The Boss” 

Rest 3 Minutes

AMRAP 3 

Buy-In: 18/15 Calorie Row 

Max Rounds of “The Boss”

Rest 3 Minutes

AMRAP 3 

Buy-In: 15/12 Calorie Row 

Max Rounds of “The Boss”

1 Round of “The Boss” is: 3 Strict Pull-ups 6 HR Push-ups and 9 Air Squats

BODY ARMOUR 

3 Rounds 

8 Single arm DB Row per arm 

20 Toe Taps