Stephan Contratti

A: Warm up (25min)
B: AMRAP (30min)

A: Warm up (25min)

Team of two: (30sec on/10sec of)

switch between:
* jump rope variation

and varied the second exercise
* plank
* side plank li/re
* hollow body hold
* back extension
* birddog li/re
* crunch 
*

4 Station: (1min on /15sec of)

* box step ups
* hip raises
* active shoulers
* crocodile plank 

2x pro station

B: AMRAP 

400 meter run
20 burpees
20 box jumps (60/50cm)
400 meter row/ski
20 push ups
20 pull ups
400 meter run
20 goblet squats (20/16kg)
20 lunge jumps
400 meter row/ski
20 med ball situps
20 med ball hip raises

GOAL: Find a pace that allows you to keep going for the 30 min 
without resting!

Scale as needed!