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Workout Tuesday

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STRATUM Conditioning:

AMRAP 25

  • 20/15 cal bike or row pick one and stick with it.
  • 10 Deadlifts (mod)
  • 20 wall balls (20/14)
  • 30m  length bear crawl (* 2-3 wall walks) (** 3-5HSPU)

+

2 sets for quality

15 tuck ups + 15 hip extension using bench

 

STRATUM Fitness:

EMOM x 10:

-12 Alternating Arms DB Push Press / */**6 Push Jerks (Mod to tough)

-8-12 Supinated Ring Rows / *4-8 Supinated Strict Pull Ups / **2-3 Legless Rope Climbs

+

EMOM x 10:

-20-30 sec Dip Support Hold / *4-8 Strict Dips / **2-3 Ring Muscle Ups w/ 2 Additional Ring Dips at top of each rep

-12 Alternating DB Lunges / */**8 Alternating Front Rack Reverse Lunges

+

For Time:

25-50-75-100

Single Unders / *Double Unders / **Zeus Rope DU

25-20-15-10

Sit Ups / *Tuck Ups / **GHD Sit Ups

 

STRATUM Strength:

A. Low-Bar Back Squat; 4 x 10

*/**4 x 6; Rest 2:00

B1. 8 SA DB Presses + 20 Sec Double DB OH Hold x 4

*/**8 Double DB Presses + 20 Sec Double DB OH Hold x 4

B2. BB Back-Rack 2-foot elevated Split Squat- 4 x 8 per side

B3.  10 BB Supinated-Grip Bent-Over row x 4

C. 1 Lap SandBag Hug n’ Carry (Tough)