Stephan Contratti

A: Warm Up (8min)
B: Strenght (15min)
C: AMRAPs (22-28min)
D: Optional Core (10min)

A: Warm Up (8min)

Tabata (20/10)

• Jump rope skills

Shoulder and Hip Warm Up

3 rounds of:
10 Arm rotations left/right
10 Shoulder dislocations
10 Mountain climbers

B: Strenght (15min)

• Air Squats / Wall Squats / Rack Squats

Do as many Reps with the proper scaling and try to increase the time you stay under tention.

• Push Up

Do as many Reps with the proper scaling and try to increase the time you stay under tention.

• Pull Up

Do as many Reps with the proper scaling and try to increase the time you stay under tention.

C: AMRAPs (22-28min)

Each AMRAP for 4 min and 2 min Rest afterwards.

a) 10 cal row 
   10 Burpees over the rower

b) 10 cal ski
   15 russion KB swings

c) 10 cal bike
   10 box jumps (50cm)

d) 20 sec run on mat
    1 rope climb

e) 30 double unders
    3 strict ding dips

D: Optional Core (10min)

Abs Complex 
Back Complex