Stephan Contratti

A: Warm Up (15min)
B: Mobility (15min)
C: WOD (20min)

A: Warm Up (15min)

Partner A: Rudern 
Partner B: Stabilitätsübungen 

Rudern: 500m only Arms, only Legs, only upper Body, whole Movement 
Stability: Plank, Side Plank li/re, Birddog

B: Mobility (15min)

Triggerball-Work 
1min pro Position left and right
* Lat
* Pectoralis 
* Kaputzenmuskulatur

C: WOD (20min)

Cindy (20 min AMRAP)
5 Pull Up
10 Push Ups
15 Air Squats