Stephan Contratti

A: Warm Up
B: Strenght
C: WOD
D: Cool Down

A: Warm Up

1:30 per station:
ski, row, bike, mat run, jupe rope

KB warm up

B: Strenght (10min)

2 rounds of 
a) crunches
b) alu bar behind the neck on stomach
c) ring plank hold (feed inclined)
d) hip raises (10/5kg)
e) deadbugs
f) back extensions

C: WOD (25min)

A: 200m sled pull (60/40kg)
B: AMRAP 
20 KB bent over rows (24/16kg)
15 One arm overhead walking lunges (24/16kg)
10 seated DB presses (10-4kg)
 5 Around the world  (7-3kg)

D: Cool Down

400m cool down run 
foaming