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Solana Beach Thursday

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STRATUM Conditioning:

For Time:

35-30-25-20-15-10

Cal bike or row

In between each calorie set complete the following

  • 7 ring rows ( *5 pull ups)(**C2B)
  • 10 push ups -bands ok
  • 15 abmat sit ups (*\** vups)

 

STRATUM Fitness:

A. 5 Back Squats Every 90 sec x 6 sets

*/**3 Reps

B1. Single Arm DB Bent Over Row @ 31X2; 3 x 8-12 per arm

B2. DB Bulgarian Split Squat @ 31X1; 3 x 6-8 per leg

C1. KB Suitcase Carry; 2 x 100m per side

C2. C.O.S. Reverse Fly; 2 x 15-20 reps

C3. Passive Ring Hang; 2 x :30-:45

*/**Passive Single Arm Ring Hang; 2 x :20-:30 per side

 

STRATUM Strength:

A. Every 90 Sec x 6:

3 Banded Deadlifts (Mod Tension Speed-Strength) + 15 Meter Sled Sprint

*/**1 Power Clean + 1 Squat Clean + 2 Broad Jumps

B. BB Back-Rack Step-Up; 4 x 16-20 alternating steps; Rest :90

+

16 Min EMOM:

-2-4 Parallette Pushups @ 63X3 (Assit. If needed) / *Static Dips (WtD if pos)/ **9-12 Sec Dip Support→ 9-12 sec Bottom of Dip Hold

-1-arm rope hang + 1-arm bar hang 5-15 sec @ top then straight arms until :20 each side /**4-7 sec Single Arm Chin-Over Ring Hold + 15 Sec SA Ring Hang per side

-30 Sec Straight Arm&Leg Bear Crawl / *25-35 sec Chest to Wall HS Hold

-30 Sec Bosu Deadbug