Stephan Contratti

A: Warm Up (5min)
B: Mobility (7min)
C: WOD (20min)
D: Stretching (5min)

A: Warm Up

continuous for 5min, 30 sec of each exercise 

walking in the spot
jumping jack 
air squats
heel raises
side lunges
knee raises
front lunges
low explosive jumps
plank
burpees

B: Mobility 

Tabatta 40/10 
a) Frontrack stretch
b) Ankle
c) Hip
d) Spine

C: WOD

Rxd: 
Front Squat 
5-5-3-3-3-1-1-1-1-1 reps
every 2:00 min, start with 50% of your 1RM

Use the heaviest weight you can for each set. Rest as needed between sets.

Scaled: 
Front Squat
5-5-3-3-3-1-1-1 reps
every 2:00 min, start with 30% of your 1 RM

Use the heaviest weight you can for each set. Rest as needed between sets.

Rooki: 
Front Squat 
5-5-3-3-3-3 reps
every 2:00 min, start with emthy barbell

Use the heaviest weight you can for each set. Rest as needed between sets.

D: Stretching

on mat, stretch your

• rectus spina
• quadrizeps
• gludes