Stephan Contratti

A: Warm Up  (10min)
B: Strenght (15min)
C: WOD      (30min)
D: Core     (20min)

A: Warm Up

3 rounds of:

10 hollow rocks
10 arch rocks
20 sec. cat stretch
10 sec. handstand hold
10 sec. handstand shift & lift

 

B: Strength

5 sets of (alternating):

 6 deficite push ups/planch progression (plates or paralells) 
10sec handstand hold (try free)

4 rounds of:

deficite kipping hspu (or negative, or normal kipping)
3 x 4 sex low + 3 deficite hspu

 

C: WOD

7 rounds of:

 1 length plate drag (8m)
30 sec plank hold (10-20kg)
10 kipping hspu (try deficite)

 

D: Core

Work with a partner to correct exercise and motivate
30 sec each exercise in this order

• macgill crunch hold left leg
• plank
• macgill crunch hold right leg
• plank
• side plank links
• side plank rechts
• plank
• bird dog left
• bird dog right

 

2 rounds of :

10 dead bug under tention left 
10 dead bug under tention right
30 sec reverse plank