Stephan Contratti

A: Warm Up (15min)
B: Strenght (10min)
C: WOD (15min)
D: Tabata (4min)

A: Warm Up

Generell Warm up with moving all joins through,

B: Strength and Conditioning – three blocks circle

30 sec on 10 sec of 4 movments per block
- Plyometrics
plyo push ups
broad jumps
skater jumps
med ball high jums

- Isometrics
bar hang
wall handstand hold
ring support hold

- Strength
battle rope
2x over the fence 
tire hammer

C: Crossfit WOD

buy in
- 38 walking lunges
- 12 DUs // 50 SU + 10 high jumps
 
7 rounds for time
10 deadlifts 55kg / 80 kg
1 rope climb
5 strict pull ups / 5 negative pull ups 
10 australian pull ups